5 Reasons Eating Right is More Important as You Age

Eating right is important at any age, but it might be even more important as we get older. According to Medline Plus, good nutrition may prevent some diseases, like osteoporosis, type 2 diabetes, high blood pressure, and even certain cancers! But here’s the conundrum: most older adults require fewer calories, but still need all the nutrients. Eating a well-balanced diet can also help you feel good, sharpen your mind, and live longer, while staying strong. But what exactly is a well-balanced diet? While a healthy diet can look different for every person, it generally:

• Includes a variety of fruits, veggies, whole grains, and low-fat milk products.
• Includes lean meats, poultry, fish, legumes, eggs, nuts, and seeds.
• Is low in saturated fats, trans fat, cholesterol, salt, and added sugar.
• Balances your calorie intake with your caloric needs.

Why are fruits and veggies important?

Remember how your mom would always nudge you to eat your veggies and pack an apple with your lunch? Well, your mother knew best! Studies have shown that eating fruits and veggies can lower your risk of several chronic diseases, including strokes, cardiovascular disease, and even eye problems! Plus, per Harvard Health, certain fruits and veggies (like apples and spinach) can even promote weight loss! But there’s another reason you should be eating all the fruits and vegetables. As we age, we need fiber for…how do we put this delicately? To regularly preside on the porcelain throne? Yes, it’s uncomfortable, but it’s true. Constipation is a serious issue that older adults are more likely to face than younger ones. But wait! There’s more! Diets full of fiber-rich foods may also lower your risk of heart disease. Women over 50 should aim to eat at least 21 grams of fiber per day, and men over 50 at least 30 grams a day (according to Harvard Health). You should try to eat at least 5 portions of fruit and vegetables every day.

Why should you eat more whole grains?

According to the Mayo Clinic, whole grains contain fiber, minerals, and other nutrients that we all need. Plus, they can also help you keep your cholesterol and your weight in check! Additionally, whole grains are full of dietary fiber, which can help you feel full and keep you from overeating. Oh, and did we mention that grains are also chock-full of vitamin V, riboflavin, niacin, and folate? Per the Mayo Clinic, you can get whole grains from foods like foods such as barley, bulgur, brown rice, and whole-wheat bread and pastas. Quinoa and buckwheat are also great sources of dietary fiber! Try to choose higher-quality, less processed grains.

Why do I need calcium?

If you were young and wondered why your mom made you drink a glass of milk with every meal, she probably told you it was to keep your bones strong. And she was right! Calcium builds and strengthens your bones, which can ward off osteoporosis and bone fractures. Your muscles and heart also need calcium to function properly (per the Mayo Clinic). Men between the ages of 51 and 70 should strive to get around 1,000mg of calcium per day. If you’re 71 or older, bump that up to 1,2000 mg. Meanwhile, ladies 51 and older should shoot for around 1,2000mg of calcium a day! Women are more likely to develop osteoporosis, so make sure you aren’t skimping out on calcium! You can find calcium in dairy products, like milk, cheese, and yogurt. Also, broccoli and kale are great sources of calcium, too! Make sure you’re also eating Vitamin D, as your body needs it to absorb calcium.

How much protein should I eat, and why?

If you’ve ever been on the gym side of YouTube, you know that fitness influencers constantly talk about protein and think of ways they can get even more. It’s not some sort of pseudo-science. Protein does help you build muscle! “It is important for individuals to consume protein every day. Daily protein intake plays a role in keeping your cells in good shape and should be part of your daily health maintenance plan,” saysNancy Waldeck, chef and dietitian at Thomas F. Chapman Family Cancer Wellness at Piedmont. Protein also helps your body repair and build tissues. In other words, it couldn’t be more important for your health! Protein can be found in meats and fish, such as chicken, turkey, salmon, and tuna. If you aren’t a big meat eater, you aren’t out of luck. Beans and dairy products are also good sources of protein! Or you can eat a handful or two of pumpkin seeds to bump up your protein intake!

Why do I need water?

Did you know that our bodies are 65% water? According to UCLA Health, hydration is even important as we age. That’s because our bodies struggle to hold onto water as we age, making it easier for us to get dehydrated. Plus, you don’t feel as thirty as you age, either! If you want to keep your kidneys and body running properly, then you need to drink water. Men should aim for around 13 cups a day while women should drink at least 9 (per UCLA Health). Try to keep water within reach and take small sips throughout the day. You can also get water from certain foods, like watermelon, cucumbers, and strawberries. If you need some flavor to your water, try adding some sugar-free flavor packets. Make sure you drink a lot of water, even if you don’t feel thirsty!

Always remember: you are what you eat! What you eat is important. Food is more than just a necessity or a diversion. It’s fuel for our bodies. Remember to have fun with your food, too! Add new spices and venture outside your comfort zone every now and then. Turn mealtimes into social events by eating with your friends and family. Eat a balanced diet and don’t be afraid to indulge every now and then. It’s okay to have the occasional “cheat day.” Just get back on track the next day, and enjoy the foods you are able to eat! Your body will thank you for it!

This article was originally published on SeniorFitnesswithMeredith.com. Used with permission.

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