Eating Well Knows No Age Limit

As seniors, we sometimes find it difficult to maintain a healthy diet. Here are some tips:

By Jennifer Mellace  

Eating healthy has no age limit. But as we get older our nutrition needs change. Chronic illnesses like heart disease and cancer and other conditions that historically affect the older population, and natural aging processes like muscle loss and osteoporosis, can be mitigated by eating nutrient-dense foods and maintaining an active lifestyle. 

Of course, eating healthy sounds great, but it’s not always easy for seniors who may be alone or struggling to make ends meet. In addition, older adults can sometimes be less active and often experience a change in metabolism, both of which require fewer calories. All this makes eating healthy a challenge and choosing the right foods a chore. 

So, where to begin? 

Let’s start with the good news. According to Health.gov, older adults have a Healthy Eating Index (HEI) score of 63 out of 100—the highest diet quality score compared to other age ranges. For reference, the HEI is a tool designed by the USDA to provide a data-driven understanding of diet quality. 

And while this score is good, there is still room to improve. Of course, there are the simple changes we all hear about, like eating more fruits, vegetables, and whole grains while cutting down on added sugars, saturated fat, and sodium. 

Christine Van Bloem is a Certified Culinary Medicine Professional and creator of Empty Nest Kitchen and Menopause Meal Plans. With more than 20 years of experience as a cooking instructor, Van Bloem has taught thousands of people how to cook, and after surviving a heart attack in 2020, she has made changes to take her cooking in a healthier direction.  

“The key here is healthier,” says Van Bloem. “I’m not afraid of butter, but I’m using a touch instead of a stick. A tablespoon or two of cream or half-and-half, not a cup, and so on. And now that the kids are living lives on their own, I’m re-learning how to cook for two.” 

Part of her revamp is to include several servings a week of whole grains like barley, farro, and brown rice to help reduce the risk of heart disease and diabetes, and even lower cholesterol. A more plant-based diet is another change Van Bloem talks about when educating people about healthy cooking. 

“Think 80 percent plants and 20 percent other when planning your meals,” she says. “A plant-forward diet doesn’t mean no meat. It simply means that meat is part of the plan but not the star of the show. Think more along the lines of a four-ounce steak with lots of roasted veggies, a big, hearty salad, or side of grains instead of a big 12-ounce steak. 

Speaking of steak, eating more protein is another key factor in a senior’s diet. However, the choice of protein is key. While red meat, poultry, and eggs are easy to cook and access when eating out, it’s important to remember that seafood, dairy, and beans like peas and lentils are great sources of protein that provide additional nutrients such as calcium, vitamin D, vitamin B12, and fiber. Protein also helps with energy levels.  

“Protein is your friend,” says Van Bloem. “You want to be sure to have enough throughout the day to help you power through. Think lean proteins such as lean chicken or fish, and don’t be afraid of beans.” 

Of course, some seniors are less inclined to cook for themselves, leaving them vulnerable to more convenient foods—aka, processed. A 2022 national poll on healthy aging conducted by the University of Michigan asked a national sample of adults age 50 to 80 about symptoms of addiction to highly processed food and explored how these symptoms related to their physical and mental health and feelings of social isolation. 

Based on their responses, 44 percent of older adults indicated at least one symptom of addiction to highly processed food. The most common symptoms were intense cravings (24 percent at least once a week), inability to cut down intake despite a desire to do so (19 percent at least two to three times a week), and signs of withdrawal (17 percent at least once a week). About one in eight people in the study reported that their eating behavior caused them a lot of distress at least two to three times a week. 

Highly processed foods have a host of not-so-good-for-you ingredients, many of which are difficult to even pronounce. But one that is common, and decipherable, is sodium.  

“Ultra-processed foods are the biggest culprit when it comes to hidden sodium,” says Van Bloem. “The daily recommended allowance for an adult is just 2,300 mg, or one teaspoon, so steer clear of this type of food.”  

Keep in mind that eating out is convenient for seniors, and sometimes economical if they take advantage of the senior discounts. Unfortunately, high sodium content comes along with dining out and the all-you-can-eat buffets, often a good deal for those on a budget. So, the trick is to choose foods wisely and limit proportions.  

Van Bloem suggests taking advantage of discounts or buy-one-get-one specials, but to make use of the senior menu, which tends to have smaller portions. If those portions are still too big, a trick that has been around for years is to ask for a to-go box when you get your meal and place half of it in the box before you even start eating. This not only helps from overindulging, it also provides a serving for another meal at home. 

Lastly, supporting older adults in healthy eating is something health professionals, family, and friends can all take part in. Whether you’re a senior asking for help or a family member offering it, with a little effort, a healthy dietary plan can fit within a budget, personal preferences, and even traditions.