Nutrition Tips for Healthy Aging

As we age, our lower calorie needs may put us at risk for nutrient deficiencies.

Maintaining healthy eating habits throughout every phase of life is very important. It becomes even more critical as we get older. As we age, our lower calorie needs may put us at risk for nutrient deficiencies and loss of lean body mass. In addition to having an important conversation with your provider and/or registered dietitian, here are some nutrition tips to get you headed in the right direction.

Vision: Make sure to get plenty of foods rich in Omega-3-fatty acids. Lutein, zeaxanthin, and beta-carotene to help protect against eye inflammation leading to degeneration. These foods include fatty fish, spinach, kale, collards, walnuts, and flaxseed.

Bones and Muscles: Getting adequate protein from both animal and plant-based sources is the best way to protect your bones and muscles. Include foods like low-fat dairy, lean cuts of meat, beans, and fortified products like soymilk and juice.

Brain: Antioxidants are found in many plant foods, especially berries, and can help prevent the breakdown of brain cells. Having a diet rich in all varieties and colors of berries has been shown in the research to help improve memory and cognitive function.

Digestion: Staying hydrated and getting adequate fiber can help fight chronic constipation. Make sure to choose whole grain products, like bran, and eat your fruits and vegetables to meet the recommended 4 cups each day.

Joint: Foods rich in omega-3 fatty acids, selenium, and antioxidants can help reduce damage associated with inflammation in the joints. For selenium, look to animal-based foods and Brazil nuts as sources. Heart: It is important to limit the amounts of saturated and trans fats in the diet coming from foods like butter, lard, fatty meats, some oils like coconut oil, and other hydrogenated oils. Instead of these fats, opt for fats rich in omega-3 fatty acids like salmon, flaxseed, or walnuts that will protect our hearts as we age.