10 Ways for Seniors to Celebrate National Nutrition Month

There’s no stopping it, our bodies change as we age, and seniors have different nutritional needs than their younger counterparts. 

As you get older, these changes can affect your ability to maintain nutritious eating habits.

In honor of National Nutrition Month, an annual nutrition education and information campaign by the Academy of Nutrition and Dietetics, we put together a list of 10 ways to improve nutrition as you age: 

1. Drink more water- With age, your sense of thirst decreases. Try to drink liquids throughout the day, such as water, juice, and soup, in order to avoid dehydration.
   
   
2. Fill half your plate with veggies- Not only will vitamin- and mineral-rich veggies boost your fiber intake (and prevent constipation), they will alkalize your intestines to improve metabolism and prevent bone and muscle-loss.
   
   
3. Stock up on calcium- Seniors need more calcium than other age groups in order to prevent osteoporosis. Fill your fridge with calcium rich foods such as collard greens, cheese, broccoli, soybeans, and sardines. Also, consider taking a calcium and vitamin D supplement.
   
   
4. Choose whole grains- Complex carbohydrates such as brown rice, quinoa, whole wheat products, and oats contain a plethora of fiber, which helps prevent stomach or intestinal problems and lowers cholesterol and blood sugar.
   
   
5. Eat less- As time progresses, your metabolism naturally slows down and your body produces less of the food-processing fluids necessary for digestion. It is important to change your diet to smaller portions of nutrient-rich foods.
   
   
6. Screen for taste and smell loss- A diminished sense of taste and smell has been identified as a predictor of life expectancy. Deficiency awareness through some simple tests at the doctor’s office can be life-saving when accompanied by practical precautions, such as upgrading the kitchen smoke detector, checking on expiration dates of refrigerated items rather than conducting the smell test, and boosting food flavors with spices instead of sweeteners.
   
   
7. Check the side effects of your medicine- Certain medications can interact badly with particular foods or prevent absorption of some vitamins and minerals. A few common foods to be careful with are grapefruit, black licorice, salt substitutes, and tyramine-containing foods. Talk to your physician about how the pills you take may interact with the foods you eat. 
   
   
8. Say no to eating alone-Loneliness and depression can affect your appetite. Reach out to neighbors, friends, or family to organize regular group meals. Cooking with others is a wonderful way to keep spirits up, build meaningful relationships, and try new foods. 
   
   
9. Practice food safety procedures- Clean your hands and cooking surfaces regularly. Separate raw meats from fresh veggies to avoid cross-contamination. Cook to the proper temperature. Refrigerate uneaten food immediately.
   
   
10. Make mealtime a fun event! Set the table, light candles, put out some flowers, play music, and/or eat outside. Enjoy yourself!