Nourishing Aging Bodies: A Guide to Healthy Eating for Seniors

As we age, our dietary needs shift. Opting for nutrient-rich foods such as vegetables, fruits, and whole grains sustains our energy and health.

Here are some guidelines for the types of food you should be eating:

1. Stay away from processed food (anything that comes in a package)[12]

2. Eat the rainbow: The more colorful your plate, the healthier it is. For example, studies have shown that blueberries can reduce your blood pressure and risk of diabetes.[13]

3. Go easy on the fat: The American Heart Association recommends using oils that are lower in saturated fat, like avocado, canola, corn, grapeseed, olive, peanut, safflower, sesame, soybean or sunflower oils.[12]

4. Avoid sodas and soft drinks: Studies show that drinking soda every day can increase your risk of stroke – even if it’s diet soda. Water is best, but if you need a pick-me-up, try coffee, tea or flavored seltzers.[12]

5. Get your calcium and Vitamin D: Calcium is essential to keeping our bones strong and healthy, and vitamin D helps our bodies absorb calcium. According to the National Institutes of Health, people over the age of 50 should aim for a range of 1000-1200 mg of calcium every day and 800 IU of vitamin D.[14]