Healthy Eating Tips for Seniors

As you age, eating healthy is even more important. When you get the right nutrition, it can boost immunity, keep weight in check and reduce the risks of stroke, bone loss, cancer and more. Eating more fruits, leafy vegetables, nuts and fish may not only help to decrease the risk of Alzheimer’s, but also increase focus and memory as well. By following our healthy eating tips, you’ll find that you have more energy and acquire a healthy glow which will boost your self-esteem and mood.

  • Fruits: By eating whole fruits instead of just drinking the juice, it will increase your fiber intake. If you leave the peels on fruits like pears and apples, it’s even healthier. Additionally, try to put some color-rich fruits in your diet such as melons or berries. Eating 2-3 servings of fruit a day will get you the best result.
  • Vegetables: When you eat dark leafy greens like spinach, kale or broccoli, it gives a boost to your antioxidants. Carrots and squash are other great sources for this. You can make a salad more appealing by adding seeds, nuts or beans for extra high-fiber too.
  • Calcium: As you age, you need calcium even more than ever to keep your bones strong and healthy. By drinking enough milk and eating cheese/yogurt additionally in the right amounts, 1,200 mg of calcium a day can be obtained. Non-dairy sources such as broccoli, almonds, tofu and kale are good substitutes in case of lactose intolerance.
  • Grains: Eating more whole grains such as whole grain bread instead of white bread for example, will give you more nutrients and fiber. Some other good grain sources are wheat cereals, oatmeal and barley products.
  • Heathy fats: Monounsaturated fats can be found in avocados, almonds, pecans, hazelnuts; for example, and in seeds such as pumpkin seeds and sesame seeds. Polyunsaturated fats which include Omega-3 fatty acids are found in salmon, mackerel, herring, anchovies and sardines. Some other sources which have these good fats are walnuts and flaxseed. Good saturated fats can be found in whole-dairy milk products like milk, yogurt and cheese. Good saturated fats are needed in your body because these fats have been linked to lower levels of obesity.
  • Protein: Eating protein from high quality sources can reduce anxiety and stress, improve your mood, ease depression and even help you to think more clearly. Other sources of protein besides red meat are beans, fish, eggs, seeds, nuts, cheese and milk. Also, snacking on seeds and nuts instead of potato chips is a much healthier choice.
  • Vitamin B12: This vitamin is important to keep nerves and blood healthy. The recommended dosage of 2.4 mcg of B12 can be obtained by eating foods which are fortified with it or taking a vitamin supplement.
  • Vitamin D: If you are obese or have limited sun exposure, you may need to consult your doctor about a multivitamin or eating a diet with foods fortified with Vitamin D. This is because as you age, your skin doesn’t synthesize Vitamin D as well as it did when you were younger, and you’ll need a good source of Vitamin D for your body.
  • Water: Dehydration is a very serious issue for seniors. This is because your sense of thirst may not be as strong as when you were younger and dehydration may be the result. In addition, drinking water regularly will help you avoid urinary tract infections, confusion and constipation.

Being exposed to unhealthy foods over the years can make you choose an unhealthy diet as a senior. By reprogramming your food cravings, you can learn to choose healthy foods instead.


It is our goal at Reliance HomeCare to have your loved one maintain a healthy, independent lifestyle and allow them to live the life they are used to living. If you or your loved one is in need of in-home care, please give us a call at: (425) 999-9105 for a free home care assessment!