Super Foods for Seniors

As you get older, your nutrition needs will change. You generally do not need as many calories, but the calories you consume should be from the best healthy selections. Getting older is a reality, but feeling old does not necessarily have to be. Eating a diet of fresh foods, exercising---and limiting sugar, fat, and alcohol can be great steps toward healthy senior years.

Malnutrition and Seniors

There are many reasons for malnutrition in seniors. Illnesses, limited income, depression, medication, and lack of knowledge are just a few of the reasons for this condition. Daily exercise can often be of great help, as it stimulates the appetite, creates a sense of well-being, and strengthens the body. Supplements can be added to the diet to fill in some of the nutrition gaps.

Benefits of Healthy Eating

Eating healthy all your life makes good sense, and more so as you reach your senior years. As the aging process begins, it can be accompanied by illness, family difficulties, and lack of resources. Eating healthy can create energy, improve your immune system, keep your weight steady, and improve your attitude in life---regardless of what is going on externally.

Fruits and Vegetables

Eat lots of produce.

Fill your refrigerator with the most colorful vegetables and fruit. Make sure they are ones you enjoy eating raw or cooked. Super foods include broccoli, spinach, kale, peppers, tomatoes, avocados. Fruits such as berries, melons, peaches, apricots, oranges, and apples are loaded with vitamins and minerals, and make great sweet snacks when hunger hits. Try to plan most of your meals around vegetables. Make stir fry with bok choy, beansprouts, mushrooms, cabbage, spinach, and onions seasoned with curry, lemon juice, sesame seed oil, and garlic.

Protein and Dairy Selections

Sardines are healthy.

Fish is always high on the list as a super food. Eat salmon, halibut, and sardines. Try to have fish two to three three times a week. Freeze extra fish in dinner-size portions in sealed plastic bags. Keep small cans of tuna, sardines, and salmon around for a quick meal. Purchase skinned chicken breasts which are versatile for stir fry, barbecue, or broiling. When you select meat, pick the leanest cuts. Low-fat milk, yogurt, and cottage cheese are great sources of calcium to strengthen your bones.

Cooking on a Budget

Soup is Economical.

You can be on a limited food budget and still get all the super foods you need. Make a huge pot of soup, and freeze in one- or two-portion plastic containers. Include all the super food vegetables such as kale, cabbage, onions, carrots, and celery. Add healthy legumes such as lentils or black beans and season with basil, oregano, garlic, and pepper. Add one chopped chicken breast for flavor. Make a large stew and include broccoli, green beans, fresh tomatoes, and even some collard greens, fresh parsley, and lean stewing beef. Always add a tablespoon of olive oil for flavor and good health.

Keep it Easy

Shop Wisely

Fill the house with nutritious and easy-to-prepare foods. Sometimes cooking for one or two feels like an added effort, so easy-to-fix choices work well. Most grocery stores have specials every week, especially with produce in season. Check the frozen food department for sales on frozen berries and vegetables should you run out of fresh produce. Check bread and pasta to be sure they are made with only whole grain. Select healthy snacks such as raw nuts, baked chips, low-fat yogurt, and whole-grain crackers.

References

• Senior Nutrition
• Mayo Clinic Senior Diet
• Senior Diet Suggestions

Resources

• Super foods for seniors
• Best food for seniors