Nutrition Tips for Seniors
In honor of National Nutrition Month®, we are highlighting a few valuable nutrition tips for seniors! As we get older, our bodies change, and so do our needs. There is an overwhelming amount of information about what you should and shouldn’t eat out there. We made it simple, here are our top recommendations for essential nutrients you need as you age.
Vitamin B12
What the heck is B12 and why do we need it? B12 helps make red blood cells, when you lack this vitamin you may experience fatigue, anemia, numbness, lack of balance, memory loss, and general weakness. As we age, many older adults don’t have enough vitamin B12.
The best sources of B12 are meat, fish, seafood, eggs, poultry, dairy products, and fortified cereal. If you think you may have a deficiency, ask your doctor if you should add a B12 supplement to your diet.
Calcium and Vitamin D
Got Milk? Surely, you’ve seen this phrase at some point in your life. As you age it is extremely important to have a good source of calcium and vitamin D to keep your bones strong! Here are a few ways you can keep your bones strong: drinking milk, and fruit juices high in calcium, and eating leafy vegetables, fish, and cereals like Wheaties and Raisin Bran.
Of course, we can’t forget the sun! Just 15 minutes of sunshine a day can help boost your Vitamin D and mood. When looking for a calcium supplement or multivitamin, make sure it also contains Vitamin D.
Fiber
As we all may know, we need fiber-rich foods to help keep us regular. Though fiber has so many benefits.. Did you know that fiber can help lower your risk for heart disease and prevent type 2 diabetes? Here are a few foods that are fiber-rich: whole-grain breads, cereals, peas, and at least 3 servings of fruits and vegetables a day.
Potassium
Increasing potassium intake along with reducing sodium intake can lower your risk of high blood pressure. The best way to increase your potassium intake is to eat plenty of fruits, vegetables, and beans. Here are a few foods with the highest potassium levels: asparagus, tomatoes, spinach, bananas, melons, apricots, strawberries, and nectarines.
Substitute the salt shaker for herbs and spices to make your food flavorful!
Healthy Fats
Fat is actually a major source of energy, it helps to absorb all the vitamins and minerals we need. Healthy, essential fats are found in seeds, nuts, avocados, olive oil, and fish.
You should however limit the amount of saturated fats you eat. This could include red meat, whole milk, whole-dairy foods, cheese, coconut oil, and many packaged baked goods. Trans fats are no good in any amount. This is why we refer to food like pizza, fries, and potato chips as junk food.
Happy National Nutrition Month® We hope you found this blog useful and informative. Next time you pick up groceries be sure to take a look at what foods are providing you with the best nutrients and vitamins! If you or a loved one needs assistance at home with nutrition and meal preparation, contact us today to see how we can help!