Eating well can become a little more complicated as we get older.
Appetite may change. Foods may not taste quite the way they once did. Medications can affect appetite or digestion and preparing a full meal for one or two people may sometimes feel like more effort than it is worth.
But good nutrition doesn’t have to mean following a restrictive diet or completely changing the way you eat.
Often, a few small and realistic adjustments can make meals healthier, easier to prepare and more enjoyable.
Make Every Bite Count
Many older adults need fewer calories than they did when they were younger, while still needing plenty of nutrients. That makes the quality of the foods we choose especially important.
Rather than concentrating on strict rules, think about variety and balance: fruits and vegetables, whole grains, protein-rich foods, dairy or fortified alternatives when appropriate, and healthy fats such as olive oil, avocado, nuts, and seeds.
The goal isn’t perfection. It’s simply getting more nutritional value from the foods you already enjoy.
Don’t Forget Protein
Protein becomes particularly important as we age because it helps maintain muscle and strength.
Fortunately, getting enough protein doesn’t require preparing an elaborate dinner every night.
Eggs at breakfast, Greek yogurt for a snack, beans added to a soup or salad, tuna at lunch, or fish, poultry, tofu, or another protein at dinner can all contribute.
On days when cooking sounds like too much work, simple combinations count, too. Yogurt and fruit, cheese and whole-grain crackers, peanut butter on toast, hummus and vegetables, or a hard-boiled egg with a piece of fruit can make an easy meal or snack.
Remember to Drink
Hydration can be surprisingly easy to overlook.
As we age, we may not always feel thirsty even when our bodies need fluids. Keeping a glass or bottle of water nearby can remind you to drink throughout the day.
Water isn’t the only source of hydration. Milk, broth and other beverages can contribute, as can foods with a high-water content such as watermelon, oranges, berries, cucumbers and tomatoes.
Of course, anyone whose physician has recommended limiting fluids because of a medical condition should follow that advice.
Make the Kitchen Work for You
Good nutrition doesn’t require hours of cooking.
Convenience can be a useful tool, particularly when energy, mobility or motivation makes meal preparation more difficult.
Frozen vegetables, pre-cut produce, canned beans, lower-sodium soups, pre-cooked grains, yogurt, cottage cheese, hard-boiled eggs and thoughtfully selected frozen meals can all make it easier to put something nutritious on the table.
Cooking a little extra and freezing individual portions can also save time later.
For someone living alone, preparing several servings at once can reduce both the work involved and the amount of food that goes to waste.
Bring Back the Flavor
Our sense of taste and smell can change with age, and certain medications can affect taste, too. When food begins to seem bland, reaching for the salt shaker can become an easy habit.
Try experimenting instead with herbs, spices, garlic, lemon or lime juice, flavored vinegars, and fresh herbs.
If you have been advised to reduce sodium, take a closer look at nutrition labels. Soups, sauces, deli foods, frozen meals and packaged foods can contain more sodium than we might expect.
There are plenty of ways to make food interesting without simply adding more salt.
There’s a Social Side to Eating
Nutrition isn’t only about what we put on our plates.
Eating alone day after day can change our relationship with food. It may become easier to skip a meal, snack instead of cooking, or simply lose interest in preparing something for ourselves.
Whenever possible, make meals social.
Have lunch with a friend. Invite a neighbor over. Eat with family. Participate in a community meal program or visit a local senior center.
Enjoying a meal with other people can provide connection.
Know When a Change Deserves Attention
Don’t automatically dismiss some changes as “just part of getting older.”
A noticeable loss of appetite, unexplained weight loss, difficulty chewing or swallowing, or persistent digestive problems are good reasons to speak with a healthcare professional.
Medication changes can also affect appetite, taste, dry mouth or digestion. If eating becomes noticeably different after starting a new medication, ask your physician or pharmacist whether there could be a connection.
A registered dietitian can also be a valuable resource, particularly for someone managing a medical condition or experiencing unintended weight loss.
Small Changes Really Do Matter
As a Certified Senior Housing Professional, I spend a great deal of time talking with older adults and their families about planning for the changes that can accompany aging and finding ways to maintain independence for as long as possible.
Nutrition is an important part of that conversation.
But eating well doesn’t mean getting every meal exactly right.
It may mean adding a vegetable to dinner. Having some protein with breakfast. Keeping a water bottle within reach. Preparing a couple of meals ahead of time. Sharing lunch with a friend. Or accepting a little help when grocery shopping and cooking become more difficult.
Healthy aging is rarely about making one dramatic change.
More often, it is the result of many small, practical choices that allow us to continue doing the things we enjoy and living our lives as independently as possible.
And sometimes, the simplest changes are the ones we are most likely to keep.
Terri Dimond is a Certified Senior Housing Professional and Certified Senior Downsizing Coach in Santa Barbara. She is the founder of the Empowerment Through Education seminar series, which provides educational programs and resources for older adults and their families.
This article is intended for general educational purposes and is not a substitute for individualized medical or nutritional advice.