The Best Diets for Aging Adults

Nutritional needs change as we age. Our bodies both lose muscle and develop slower metabolisms, indicating the need for lower calorie yet nutritious foods. For most older adults, targeting nutrient-dense foods is essential, and avoiding high-calorie foods that lack nutrients is crucial. 

But what should a balanced senior diet look like? And are seniors able to try any of the recent “fad” diets – like keto, paleo, and vegan – buzzing around the Internet? Below, you’ll find tips for developing a senior diet. That said, remember that food is just one piece of the health puzzle; routine doctor visits, frequent exercise, and a medical alert system should also play a role in your health care plan.

Sticking to a diet can be difficult, but the following guidelines are simple and accessible. Here’s what you should prioritize in your senior diet.

• Find foods with high nutrition and few calories. Your metabolism slows as you age, which means you are less able to break down high-calorie foods. Instead, find nutritious foods with few calories and make them a central part of your diet. This includes most fruits and vegetables, as well as lean meats, like chicken and halibut.

• Eat leafy greens, fish, and nuts. Omega-3 fatty acids can help decrease the risk of Alzheimer’s disease while providing vital nutrients.

• Prioritize protein intake. Seniors are at an increased risk for losing muscle mass, which means your diet should have enough protein to supplement muscle loss. A good rule of thumb is to consume one gram of protein for every 2.2 pounds of body weight. Wild salmon, eggs, grass-fed beef, and whey protein are all excellent sources of the nutrient.

• Don’t forget to hydrate. Seniors are often at an increased risk for dehydration, which can become dangerous if left unaddressed. Older adults should drink around 7 cups of water per day, so remember to have a glass with each meal and snack.
  

In most cases, seniors should avoid trying the various fad diets advertised on social media. Doctors often do not know the effects of these diets on children, pregnant women, and older adults. If you talk to your doctor about trying the paleo or keto diet, they will likely dissuade you. While senior weight loss is possible, you should never prioritize weight loss over nutrient intake. If you would like to try losing weight, your course of action will likely include eating more nutritious, lower-calorie foods, like fruits, vegetables, and lean meats. 

While maintaining a healthy diet in old age is important, it shouldn’t be the only precaution you take. Other factors, like receiving routine health care, getting exercise, and using a medical alert system are equally important. And, while we can’t help you find a doctor or decide which exercise works for your body, we can help you find a medical alert system that works for your lifestyle. The options available from Alert1 are designed to fit a range of senior needs – from homebodies to explorers. We have home medical alert systems, on-the-go devices, and fall detection for increased comfort. Our rates are also lower than Life Alert costs, which means you’ll have some extra money in the bank to spend on high-quality foods.

Even if you have the healthiest senior diet possible, nothing can prevent emergencies. When accidents happen, medical alert systems from Alert1 are ready to help.