We all know that what you eat affects your health. Choosing the right amounts of healthy foods can help your body and mind function better and longer. However, it’s important to understand how nutritional needs change over time.

No one has yet discovered the Fountain of Youth or a magic food that will make us live forever. But healthy aging is not about living forever, notes Mark Holmes, national director of culinary operations for The Goodman Group. Instead, he says, it’s a matter of living longer in a state of well-being. He calls it “purposeful longevity.”

With that in mind, we asked Mark to tell us more about creating healthy meals for seniors and how certain foods and nutrients can help minimize the effects of disease states and promote a more comfortable lifestyle.

HOW DO NUTRITIONAL NEEDS CHANGE OVER TIME?

Metabolism slows as we get older, so seniors need fewer calories to support daily living. On the other hand, seniors, especially women, tend to need more calcium and vitamins B12 and D because these are not absorbed as readily as we age.

Appropriately nutritious foods help keep seniors well-fueled. However, what is appropriate depends on your body. If you have arthritis, it’s best to avoid acidic foods such as tomatoes and citrus. Chronic health conditions typically impose dietary restrictions. But it’s not about eradicating things from your life, Mark emphasizes, but modifying dietary choices.

For example, diet can help manage diabetes, whether or not you take medications. We can’t prevent disease progression, but we can prevent dangerous blood sugar spikes. Residents can also reduce gluten or lactose, if desired, without entirely eliminating them.

We sit down with each new resident to help them identify and choose the most appropriate and desirable items from the menu. They don’t have to take the menu at face value, but can modify it to get maximum pleasure as well as maximum health benefit from every meal.

FOOD GENERATES ENERGY

In Mark’s experience, many people think of food as a medication–certain nutrients for certain things–but it’s fuel, not a cure. Eating right helps maintain your energy level. Regular eating patterns are also important to maintain energy levels.

“So often we see people who move into assisted living put on the ‘freshman 15’,” Mark laughs, “but it’s because they’re thriving again.” They’re not only eating three good meals each day, he explains, they are more social, during and outside of meal times. That’s good because they’re becoming part of their community and learning how it all works.

Besides, the ‘freshman 15’ is not necessarily bad, says Mark. “When we gain weight we’re storing energy but not using it. Once people realize they have more energy, they can (and want to) do more.”

It’s a matter of balancing carbs and fat. We do that through good eating, emphasizing nutrients such as proteins that provide energy. People who have energy have the feeling of longevity. They can still do things, physically and cognitively whether it’s shopping, needlework, or other daily tasks and recreational activities.

RETAINING LONGEVITY OF PURPOSE

People often move into communities managed by The Goodman Group seeking care and good food, but they find much more. These communities provide opportunities to rediscover purpose and reach new potential. Many residents come from active lives and successful careers, but retirement can limit opportunities to stay engaged. In communities managed by The Goodman Group, residents are encouraged to participate in activities that help them reconnect with their passions, reducing isolation, and fostering a sense of belonging.

The transition to a community setting often improves physical and emotional well-being. Residents who may have struggled with poor eating habits now enjoy nutritious, balanced meals designed to boost energy and support active lifestyles. 

Mark mentions the Senior Olympics, where participants are often heard saying things such as, “I never used to walk much, but now I’m doing this 5K to raise money.” The ability to do that is an element of longevity, and food plays such an important role. We are not all Olympians, but we can all do more, and that’s a great accomplishment!