​Nutrition Advice for Healthy Aging
Sep 24th 2024

Nutrition Advice for Healthy Aging

Written by
Karen Roth, MSNC
Karen is a Certified Nutrition Consultant with a Master’s Degree in Holistic Nutrition. She enjoys sharing her knowledge to empower her clients to take control of their health with food and lifestyle choices.

Healthy aging involves maintaining physical, mental, and emotional well-being as we grow older. And nutrition plays a crucial role in supporting this process. Here are some key nutritional tips for healthy aging:

Proper Portion Sizes

A balanced diet should include filling our plate half full of fruits and vegetables. Eat a variety of colors like berries, dark leafy greens, and yams. These colorful foods also have antioxidant properties.

Get Plenty of Protein

Protein is crucial for maintaining muscle mass, which tends to decline as we age. Choose lean protein such as poultry and fish for most meals. For vegetarians, include more legumes and organic tofu. Fatty fish like salmon and sardines also provide heart healthy omega-3 fatty acids.

Support Strong, Healthy Bones

As we age, our bone density can be affected. Eat foods rich in calcium, such as dairy foods and leafy greens like spinach and collard greens. Vitamin D is crucial for bone health and is found in very small amounts in foods such as fatty fish. If you are not getting enough sunlight to synthesize it, then a supplement may be necessary. It’s important to note that fortified foods often contain the synthetic form of vitamin D: D2.

Incorporate Healthy Fats

Avoid saturated and trans fats, and include heathy fats from sources like avocados, nuts, seeds, olive oil, and fatty fish. Sardines, salmon, and tuna are good examples of fatty fish.

Stay Away From Sugary Foods

Limit excessive sodium and sugar in foods, as well as processed foods. They can lead to health issues.

Eat Foods High in Fiber

Digestive issues tend to plague us as we get older. All the more reason to include foods high in fiber. Not only do these foods support digestive health, but they can also help support regularity.

Keep Active

When it comes to maintaining a sharp mind and healthy body as you age, lifestyle choices can promote physical and mental well-being. As an example, you can stay mentally active by learning a new skill or new hobby. Learn a new language or learn to play a musical instrument. Puzzles and memory games challenge your brain and improve cognitive function. And let’s not forget social interaction. It can have a major impact on cognitive function. Think of an activity you enjoy and find a group or club through websites like Meet-Up, AARP, your local library or YMCA.

Drink Plenty of Water

Last but not least, stay hydrated. Older adults are at risk of dehydration due to diminished thirst. In addition to drinking plenty of water, you can stay hydrated with herbal teas, bone broths, water-rich foods like cucumber, tomato, apples, peaches, watermelon, and celery.

Featured Articles
The Foundation of Wellness: An Introduction to Mediterranean, MIND, and DASH Diets
Food + Diet / Mar 10th 2025
In today's fast-paced world, maintaining a healthy lifestyle can often feel overwhelming. With countless diets and wellness trends to choose from, it's easy to get lost in the noise. However, three dietary approaches have stood the test of time and research: the Mediterranean, MIND, and DASH diets. These evidence-based eating
Read More
Setting Healthy Diet Goals for the New Year
Food + Diet / Jan 28th 2025
Setting healthy diet goals for the new year is an excellent way to combine your nutrition with exercise and overall well-being objectives. The following are some easy tips to get you started on achieving your goals. Define clear goals. They need to be specific, measurable, achievable, relevant and time bound.
Read More
Conquer the 3 PM Crash: Nutrition and Lifestyle Hacks for Sustained Energy
Health + Wellness / Dec 04th 2024
Why We Get Tired in the AfternoonThe clock strikes 3 PM, and suddenly your eyelids feel heavy. Your energy levels plummet, and the only thing you can think about is a nap or grabbing another cup of coffee. Sound familiar? This midafternoon slump is a common experience for many people,
Read More