By Dulce Bassett

So many of life’s happiest moments are centered around food, like anniversary dinners, birthday brunches, holidays and more.

Having a healthy, nutritious and filling meal is one way to not only fuel your body, but also to maintain good health. And as you age, making sure that you continue to fill your body with the right nutrients – while still indulging in your favorite meals – is imperative to living a healthy life.

Every life stage comes with its own set of unique needs and eating habits. For older adults, their nutritional requirements are key to reducing the risk of chronic disease and helping maintain a healthy body weight. Additionally, older adults are more prone to shifts in weight, which is why healthy eating habits are so crucial. A well-rounded diet can improve brain and memory function, heart health, immunity, gastrointestinal function, mental health, bone strength and muscle tone.

Some unique needs of the 60+ community include:

  • Eating a variety of foods from different food groups
  • Choosing foods with low or no added sugar, saturated fats and sodium
  • Eating protein throughout the day to maintain muscle mass
  • Getting in your key nutrients, like potassium, calcium, vitamin D and B12, and dietary fiber
  • Staying hydrated, but avoiding drinks with lots of salt or added sugars

For older adults in a senior living community, these needs are taken care of with the help of a professional chef, who works daily to make sure that all residents are getting the necessary nutrients for their age group. When healthy, independent older adults age at home, they need to put a bit more time and effort into planning out their three meals each day to ensure that they are providing themselves with the right nutrients.

A healthy diet should include the five food groups: dairy, fruits, vegetables, grains and protein. When grocery shopping, pay extra attention to the nutrition labels to avoid purchasing foods that are high in sodium and added sugars. It’s also important to make sure you maintain a regular eating schedule and make a focused effort to eat three meals per day. Snacks can be small, like chopped fruit and nuts, and sprinkled in between mealtimes. If you need some inspiration for hearty meals, check out this sample menu and the food groups each meal targets:

If you need assistance with creating a meal plan, meet with a nutritionist or your health provider, who can provide you with all information needed to kickstart your healthy eating journey. Another helpful resource is MyPlate, an online program created by the U.S. Department of Agriculture that is designed to provide healthy eating tips to individuals of all age ranges, tailored to your specific age group.

Now, not every older adult enjoys meal planning and cooking. You may prefer to dine out or order in, and that’s perfectly fine! If this is the case for you, consider joining a meal subscription program that delivers healthy meals right to your front door. Some are designed specifically for older adults and come with easy-to-follow directions. Senior Choice at Home, a comprehensive, membership-based aging in place program for healthy, proactive older adults, provides its members with at-home services, including meal preparation, which can be a huge benefit for older adults who don’t particularly enjoy spending time in the kitchen.

No matter how you go about creating well-rounded meals, it’s important to make sure that you’re providing yourself with the right nutrients to keep your body going. When aging at home, properly fueling your body is one of the best steps you can take to ensure that you remain healthy and able to age in place for many years to come.

About the author

Dulce Bassett is the executive chef at Gulf Coast Village, the partnering life plan community of Senior Choice at Home.