By Emily Armstrong
Area Agency on Aging of Western Michigan
Nutrition is just one of those things…we KNOW how important it is to our overall health, but it is often one of the first priorities we let slide. Sometimes it is so much easier to grab a fast or convenient option than to take the time to prepare a well-balanced meal. According to the National Resource Center for Nutrition, Physical Activity, and Aging, 1 in 4 older Americans have poor nutrition. This occurs partially because as you age, your body’s needs change. Your metabolism tends to slow down, meaning you don’t need to consume as many calories, and your body requires more of certain nutrients than it did before; such as potassium, calcium, vitamin D, vitamin B12, minerals, and dietary fiber, all things we can get from foods. Eating well reduces the risk of developing chronic diseases such as high blood pressure, diabetes, hypertension, and heart disease. This means it is more important than ever to choose foods that give you the best nutritional value, here are just a few things you can do to implement healthy eating habits:
- MyPlate. This national program offers several quick tips to help you make healthy options as you get older.
- First and foremost, drink plenty of liquids. As you age you may lose your sense of thirst, and it is important to stay hydrated.
- Vary your vegetables. Vegetables are a good source of fiber, and they are low on calories, so be sure to include a variety of them in your diet.
- Use herbs and spices. Sometimes foods can taste like they are losing their flavor as we age from loss of smell/taste or medications that can impact taste. Herbs and spices are a good way to liven up a dish without relying too heavily on salt.
- Keep food safety in mind. As we get older we are more susceptible to food-borne illnesses, therefore ensure your food is stored properly and cooked thoroughly.
- Find out more on http://www.choosemyplate.gov
- Group Meals.Maybe you’re tired of cooking or no longer have the means to do so? Many senior centers offer group meals made up of healthy, well-rounded options for a small donation. If you are looking for information on where these group meals are held in your community, visit the Area Agency on Aging of Western Michigan’s Services Directory at https://www.aaawm.org/services. Another great option is to start a weekly potluck night with friends, that way you aren’t responsible for all of the items of the meal. You may find your mealtimes more enjoyable overall if you spend them socializing with others.
- Home-delivered Meals. Home-delivered meals can also be a wonderful option. If you are homebound many organizations offer support through meal drop-offs. Your local Area Agency on Aging of Western Michigan would be able to connect you to these resources, visit www.aaawm.org or call (616) 456-5664. If you would rather cook for yourself, there are many online meal kit delivery services that can be a fun option as well. They deliver all the fresh ingredients needed to make the meal along with detailed instructions.
- Take a Cooking Class. Perhaps part of the problem is that you’ve just never felt confident while cooking. Many community centers offer cooking classes at an affordable rate. Here at the Area Agency on Aging of Western Michigan, we offer classes taught by a registered dietitian through our Healthy Aging Program. You can learn more by visiting www.aaawm.org/haor call 616-456-5664.
