It’s never too late to make smarter choices for healthy aging!

Following a healthy eating pattern is important no matter what stage you are in life. However, as we age, our nutritional needs change, and choosing to eat healthfully and remain active can support healthy aging.

For specific guidelines on what to eat and drink to promote health and to meet the nutritional needs throughout every stage of life, the 2020-2025 Dietary Guidelines for Americans should be consulted. However, there are easy adjustments that can be made to fit older adults’ unique nutritional needs, based on these recommendations.

Nutritional Considerations for Healthy Aging

Older adults should focus on foods rich in nutrients and lower in calories. It’s important to make every bite count! Foods that are high in vitamins and minerals are a good way to meet your daily dietary needs.

• It’s important to focus on foods high in calcium and Vitamin D to promote strong bone health.

• Foods high in Protein are important for muscle mass, strength, and again, bone health.

• Dietary fiber is a key part of healthy gut and bowel health and promotes healthy digestion and absorption of other nutrients.

• Vitamin B12 is important for metabolism, heart, and nerve health. Fish, lean meats, poultry, and eggs are great sources of vitamin B12.

• Reducing sodium intake is important as we age. Instead of seasoning food with salt, consider using fresh and dried herbs and spices, such as basil, oregano, and parsley. Or, try using citrus such as lemon juice for a twist!

• Drink plenty of liquids. We don’t always feel thirsty when our bodies are in need of fluids. That is why it is important to drink beverages throughout the day. Staying hydrated aids in the digestion of food and the absorption of nutrients. 

  • Avoid sugary drinks. Instead, enjoy coffee, tea, water, or low-fat milk.

Meal Planning and Food Safety

When you plan ahead, you can feel good about making healthy choices! Meal planning can take the guesswork out of eating and can help ensure that you are getting the most out of your food choices.

• Create a shopping list in advance. This is more budget-friendly and will help avoid expensive, unnecessary purchases,

• Meal planning will help you track your calorie intake throughout the day. This infographic lists the ideal number of calories for both men and women for each day.

• Food safety is important, too! Discard any food if it has an “off” odor, flavor, or texture. Consider the “use by” dates as guides for freshness.

• Canned and frozen foods are good options that store well if it is difficult to make it to the store often.

Food is a Social Event and Movement is Good!

A good way to stick to a healthy eating plan is to make it fun! One way to make it fun is to make it social!

• Enjoy meals with friends or family members as often as possible.

  • If you can’t gather in person, try to set up virtual dinners over zoom!

Adding movement to the day can help boost energy and maintain an independent lifestyle. It can also help protect the heart and manage pain as well as weight. Regular sessions of movement and exercise are good for the mind, mood, and memory.

• Regular exercise, along with a healthy nutrient-filled diet can help build strength, preventing loss of bone mass, and improves balance.

Meals on Wheels Supports Healthy Living

Meals on Wheels of Loveland and Berthoud seeks to nourish and enrich the lives of aging adults with daily nutritious meals.

Each of the meals that Meals on Wheels of Loveland and Berthoud prepare provide approximately 600 calories and one-third of the aging adult daily recommended dietary allowance, including protein, starch, vegetables, fruits, bread, milk, juice, and dessert.

MOWLB makes adjustments for special dietary requirements including low-fat diets, low-sodium diets, diabetic restrictions, and modified textures.

Nutrition Education is provided monthly through the Colorado State University Cooperative Extension.

Clients can be assured that their nutritional needs follow all dietary guidelines, are full of nutrients, limited in added sugars, saturated fats, and sodium.

Meals on Wheels of Loveland and Berthoud is helping clients live independent lives by providing healthy and nutritious meals that help reduce the risk of chronic disease and meet the unique nutrient needs of older adults.

If you know someone who might benefit from the services that Meals on Wheels of Loveland and Berthoud provides, please reach out to one of our Client Specialists here.