Eating a healthy diet is crucial for all people, and it’s especially important for seniors. Continuing to lead an active lifestyle into your later years requires maintaining strength, coordination and getting the proper nutrition for your mind and body. As we age, our bodies change, which means that new habits and daily practices need to be introduced to maintain the highest level of health possible.

Here are five simple tips that help maintain a balanced diet, keeping you or senior loved ones feeling their best.

1. Eat More Plant-Based Foods

Eating nutrient-rich foods is one of the most effective things seniors can do for their health. The National Institute on Aging points to this as an important way to maintain a healthy weight, stay energized and reduce the risk of conditions like heart disease and diabetes. 

The corporate culinary team, Nick C., regional director of culinary operations, and Sharon D., regional director of culinary operations, at communities managed by The Goodman Group, say that often, seniors aren’t eating as many plant-based foods as they should be. “Plant-based foods like fresh vegetables, fresh fruit and ancient grains tend to be missing from the diets of many seniors throughout the United States,“ they say. 

This is especially true if they didn’t grow up eating many fruits and vegetables. “People tend to continue to eat the food they’ve always eaten,” they explain. “We always encourage seniors to experiment more with adding fresh vegetables into their favorite recipes.”

That could mean adding more fresh vegetables to a customary 'meat and potatoes' diet or even replacing elements of a meal with plant-based options. “If you often eat a serving of bacon at breakfast, try to swap in an apple instead,” they suggest. “Or add an afternoon snack of fresh green beans with hummus.”

2. Add Superfoods to Your Diet

According to the culinary team, seniors often benefit from shifting their meal planning to focus on adding nutrient-dense foods into what they already eat. These include fresh fruits and vegetables, as well as prepared foods that contain nutritious ingredients. In recent years, these foods–like berries, dark leafy greens and nuts, are commonly referred to as “superfoods” because they pack such a nutritional bang for your buck. 

Superfoods are whole, minimally processed foods rich in healthy fats, vitamins, minerals and antioxidants shown to promote good health and help prevent illness and disease.

“That doesn’t mean you have to make radical changes in your diet,” they explain. “It can be as simple as adding food to food.” 

For example:

• Adding almonds or walnuts to homemade cookies
• Baking oatmeal bars with raisins, dates or dried cranberries
• Adding shredded carrots, zucchini or beets to a favorite muffin recipe

They also recommend homemade foods whenever possible because you get to choose the ingredients. If that’s not convenient, you can still enhance prepared foods. For example, “Try adding tofu to canned soup for an extra boost of protein,” they say.

According to the National Institute on Aging, our sense of taste and smell can gradually dull as we age, which often leads seniors to reach for the salt shaker more than they should. 

 But too much sodium can cause short-term issues like severe thirst and bloating, as well as longer-term problems such as heart disease, strokes and high blood pressure.

“Instead of salt, try becoming more familiar with and using different herbs,” they suggest. “If you have a senior loved one in your life, an indoor herb garden is a great gift idea for their birthday or another holiday. It’s a gift that is especially delightful coming from a grandchild. It’s attractive, fun to tend and even encourages more at-home cooking.” 

As the team members put it, it’s an “opportunity to bring excitement back to food.”

3. Consider Supplements

It can be worth a conversation with your doctor to incorporate the right vitamin or mineral supplement, such as calcium, vitamin D, magnesium or vitamin B-12 into your routine. These nutrients can be harder to absorb as we age, and a simple supplement can help fill the gap. Always check with your doctor before starting anything new.

While whole foods remain the best source of nutrition, communities managed by The Goodman Group take the guesswork out of daily nutrition by offering chef-driven dining programs designed around each resident's needs.

4. Make It Fun to Stay Hydrated

The importance of staying hydrated cannot be stressed enough, especially for seniors. Dehydration can come on quickly for seniors, and because it causes issues with balance and coordination, it can even lead to senior falls. 

Adults over 50 are significantly less likely to meet recommended daily fluid intake than younger adults, making hydration an area worth paying extra attention to.

You have options for staying hydrated beyond 'just drinking more water.' they recommends looking back to being a kid for ideas on how to make staying hydrated fun. “What did you like to eat when you were young?” they ask. “Try eating popsicles, jello and watermelon. They all help maintain hydration.”

Using a water bottle that has hourly markings of how much water you should drink is a great visual reminder to continue to stay hydrated, too. These water bottles can be found at most drug or convenience stores.

5. Prioritize Protein at Every Meal

As we age, our bodies naturally begin to lose muscle mass, making protein one of the most important nutrients to prioritize.

The National Institute on Aging recommends spreading protein intake across all three meals to get the most benefit. Good sources include seafood, eggs, beans, nuts and low-fat dairy.

A senior diet is a personal thing, but with diligence and a little help, most seniors can maintain a healthy, happy lifestyle through the food they eat. 

Remember to exercise, drink lots of water and keep learning. Maintaining good nutrition helps curate a thriving, fun and engaging life. Something we never want to lose sight of.