Nourishing Seniors

A Guide to Healthy Eating

by Prabjot Dhillon, Director of Heritage Healthcare

As we age, our bodies undergo various changes that can affect our nutritional needs. Ensuring proper nutrition becomes vital for maintaining good health and quality of life in our senior years. With the right approach to eating, seniors can support their overall well-being and enjoy a fulfilling and active lifestyle.

Understanding Senior Nutrition Needs

One of the key aspects of senior nutrition is understanding the changing needs of the ageing body. As we grow older, our metabolism tends to slow down, which means we may require fewer calories. However, our need for certain nutrients, such as calcium and vitamin D for bone health, may increase. Additionally, older adults may be more prone to certain health conditions, such as heart disease, diabetes, and osteoporosis, which can further impact their nutritional requirements.

The Importance of a Balanced Diet

A balanced diet is essential for seniors to meet their nutritional needs. This means consuming a variety of foods from different food groups to ensure adequate intake of essential nutrients. Here are some key components of a healthy diet for seniors:

Fruits and Vegetables: Rich in vitamins, minerals, and antioxidants that support health. Aim to include a variety of fruits and vegetables in your meals to ensure you are getting a diverse range of nutrients.

Whole Grains: Foods like whole wheat bread, brown rice, and oats provide fibre, which is important for digestive health and may help lower the risk of heart disease and type 2 diabetes.

Protein: Seniors need adequate protein to support muscle health and repair. Reliable sources of protein include lean meats, poultry, fish, eggs, beans, lentils, and tofu.

Dairy or Dairy Alternatives: Calcium and vitamin D are essential for bone health, so seniors need to include dairy products or fortified alternatives in their diet. Options like milk, yogurt, and cheese are rich in calcium, while fortified plant-based milk provides calcium and vitamin D.

Healthy Fats: Include sources of healthy fats, such as nuts, seeds, avocados, and olive oil, in your diet. These types of fats are important for brain health and may help reduce the risk of heart disease.

Continued on page 20