3 Simple Nutrition Tips for Seniors That Make an Impact

You have probably heard it before: the healthiest foods are around the perimeter of your grocery store. That is where you will find fresh produce, lean proteins and low-fat dairy—staples of a well-balanced diet.

That is good to know as you age and your nutritional needs change. You may need to adjust to healthier eating habits to support bone health, boost energy, keep your brain sharp and maintain a healthy weight.

To help you get the most out of every bite, here are a few smart nutrition tips tailored for older adults—plus how Edgehill’s culinary team brings them to life every day.

1. Stay Hydrated—Even If You Are Not Thirsty

One of the most important steps you can take each day for your overall health is to drink plenty of fluids. As people get older, their sense of thirst may decrease, while medications and medical conditions may increase the need for fluids. If you do not drink enough liquids, dangerous dehydration can result.

While pure water is best, liquids including herbal tea, coffee (decaf is best), milk and even popsicles count. If you have problems with your kidneys or heart, check with your doctor for the specific amount of liquid you should drink every day.

At Edgehill, our residents enjoy Hydration Stations. These flavored water stations are placed around the community to help residents  stay refreshed and properly hydrated, especially during the warmer summer months.

2. Focus on the Nutrients That Matter Most

People of all ages need a balanced diet with plenty of colorful fruits and vegetables that provide valuable micronutrients. For seniors, certain dietary elements become even more critical.

• Calcium: People need more of this critical element as they age to help preserve bone integrity. The National Institute of Health recommends that women over 50 consume a minimum of 1,200 milligrams of calcium daily; men should get a minimum of 1,000. Men and women over age 70 should both consume at least 1,200 mg of calcium per day. You can find calcium in milk, yogurt and cheese, fortified orange juice and enriched, non-dairy milks. Kale, turnips and other greens can also provide healthy helpings of calcium.
• Omega-3 fatty acids: These healthy fats, found in walnuts, flaxseed and certain fish, can help reduce inflammation, which can contribute to severe medical conditions like arthritis, cancer and heart disease. Try to eat omega-3-rich foods twice each week, and ask your doctor if you should consider a supplement.

• Protein: Older adults need more protein as they age, but many get too little. A protein deficiency can cause fatigue, bruising and dental issues, as well as impair wound healing and reduce appetite. As you get older, your body needs more protein to maintain muscle mass and strength. Experts recommend 1.0 to 1.2 grams of protein per kilogram of body weight for older adults. That means a 150-pound person (about 68 kg) should aim for 68 to 82 grams of protein daily. Spread it out over meals with protein-rich foods like eggs, fish, poultry, beans and Greek yogurt to keep your muscles strong and your energy up.

As you seek to increase levels of some nutrients in your diet, you may consider decreasing others. For people with hypertension, limiting sodium is a critical step to control the disease. To cut down, limit frozen and processed foods, along with salty restaurant dishes. At Edgehill, dishes are seasoned with fresh herbs and spices to enhance flavor naturally, without excess salt.

3. Take It One Bite at a Time

Healthy eating does not have to mean an overnight overhaul, so if you feel that you need to improve your diet, consider making changes gradually. Whether you resolve to drink extra water, cut down on salt or incorporate more fruits and vegetables into your daily meal plans, you can feel good that you are taking positive steps for your health. Focus on progress, not perfection. Every smart choice adds up to better health and more energy to enjoy what you love.

Nutritious Dining Made Simple

At Edgehill, a continuing care retirement community in Stamford, gourmet dining isn’t just about flavor—it’s about creating meals that are as nutritious as they are delicious. Our professional chef crafts an ever-changing menu inspired by seasonal ingredients and the latest in nutritional research, ensuring residents enjoy exceptional taste while meeting their unique dietary needs.

Healthy eating is seamlessly woven into daily life, ensuring residents enjoy the pleasures of fine dining while supporting their long-term wellness goals.