10 Nutrition Tips for a Healthy New Year
From cookies to cocktails, most of us tend to over-indulge during the holidays. As we head into the new year, it’s the ideal time to embrace senior nutrition tips. While healthy eating is important at any age, it’s even more vital for seniors to keep up strength and energy while preventing disease.
Top Nutrition Tips for Seniors
By now, we all know the basics of healthy eating. More fruits, veggies, lean proteins, and whole grains. Less sugar and processed foods. The following nutrition tips for seniors are based on those principles, but also take into account what we need more of as we age.
At the top of the list is protein, which is critical for maintaining muscle mass and general health. Some experts believe seniors need even more protein a day than previously thought and advocate for a minimum of 90 grams a day. (Talk to your doctor to set a goal for yourself.)Other important nutrients include calcium, potassium, magnesium, omega-3 fatty acids, and the full spectrum of vitamins.
Power up your coffee. Add a scoop of whey protein powder to your morning coffee and you’ll start your day with about 20 grams of protein already under your belt.
Make a splash. Drinking enough water can become a challenge due to a blunting of natural thirst that sometimes happens. If guzzling water gets old, try adding a splash of juice to a glass of sparkling water.
Go nuts. A rich source of both protein and healthy fats, nuts make an excellent snack.
Go even nuttier. Spread nut butter — such as almond or cashew — on toast or fruit or mix it into your oatmeal or smoothie. A single serving contains about the same amount of protein as an egg, plus healthy fats.
Sneak stuff in smoothies. We just mentioned nut butter, but there are other nutritional powerhouses you can throw in your smoothie as well, including chia seeds, which contain 10% of the calcium you’ll need for the day. If you blend a cup of kefir with two tablespoons of chia seeds, a handful of frozen blueberries, and some avocado, you’ll get 40% of your daily calcium and 25% of your protein, along with probiotics, healthy fats, vitamins, and antioxidants.
Lean into leafy greens. Kale, spinach, and collard greens are all high in magnesium, which protects your bones and heart and may also boost cognitive function and improve sleep. If salad isn’t your thing, add leafy greens to a soup.
Rethink salad. Maybe salad isn’t your thing because you’ve been eating lettuce topped with cucumbers, tomatoes, and shredded mozzarella cheese.
Embrace eggs. We’ve been told for decades that too many eggs are bad for your heart, but that’s no longer the message. In fact, eating an egg a day may actually improve heart health. An egg a day keeps the doctor away? Boil a few eggs at the start of each week and you’ll always have a protein-rich snack ready to go.
Have fun with frittatas. The thing about a frittata is that you can throw just about any veggie in there and it’ll be both healthy and delicious. It’s lovely for breakfast, but you can also serve it with a salad for a light dinner.
Cut carbs with cauliflower. An entire head of cauliflower only has 29 carbs — which is why this long-overlooked veggie is now in the spotlight as a low-carb replacement for pasta, rice, and potatoes.
Comments