As we age, maintaining a healthy lifestyle becomes more important than ever. Adopting mindful eating habits that cater to the changing needs of our bodies during our 60's and beyond will provide a range of benefits, including:
Maintaining a healthy weight
Disease prevention
Recovery from illness
Boosting strength
Maintaining mental wellbeing
The following tips are designed to motivate you to adopt healthy habits in your daily eating routine. Any major changes to your diet should always be discussed with your health professional. Here are our top 10 tips for healthy eating habits tailored for older Australians:
1. Prioritise Nutrient-Rich Foods:
Embrace a diet rich in nutrients to support overall health. Try to include whole foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats as much as possible. These provide essential vitamins and minerals crucial for maintaining overall health, vitality and well-being.
2. Stay Hydrated:
Maintaining proper hydration becomes increasingly important with age. The Better Health Victoria website - a fantastic resource when discussing nutrition for over 65's- recommends drinking 6-8 cups of water per day to support digestion, nutrient absorption, and overall bodily functions.
The organisation also reiterates the importance of limiting alcohol, suggesting no more than 2 standard alcoholic drinks be consumed per day. Consider incorporating herbal teas and hydrating foods such as watermelon and cucumber to further increase water intake.
3. Mind Your Portions:
As your metabolism may slow down with age, be mindful of portion sizes. It is recommended to opt for smaller, more frequent meals throughout the day to maintain energy levels and aid digestion. Pay attention to hunger and fullness cues to prevent overeating.
As everyone's intake needs are different, the government's Eat for Health website offers online calculators to calculate your daily needs for energy and nutrient consumption as well as number of recommended food serves per day.
4. Include Adequate Fiber:
A fiber-rich diet supports digestive health, regulates blood sugar levels, and helps manage weight. Incorporate whole grains, legumes, fruits, and vegetables to ensure an adequate intake of dietary fiber.
5. Watch Sodium Intake:
Monitor sodium intake to support heart health and manage blood pressure. Limit processed and packaged foods, and opt for fresh, whole foods seasoned with herbs and spices - rather than adding salt- for flavour.
6. Prioritise Your Vitamins and Minerals:
Maintain bone health by ensuring an adequate intake of calcium and vitamin D. You can include dairy products, fortified plant-based milk and leafy greens in your diet as well as enjoying some exposure to sunlight to increase your absorption of vitamin D.
In addition, it is recommended to incorporate sources of omega-3 fatty acids, such as fatty fish (salmon, mackerel), flaxseeds, and walnuts. These healthy fats are beneficial for heart health, cognitive function, and joint health. In general, eating fish twice a week is also recommended to reduce the risks of dementia and macular degeneration (vision loss).
7. Go Easy on Your Teeth:
If you have a history of dental issues, or find tough foods such as nuts, hard fruits and vegetables difficult to chew, consider incorporating milled whole-grains, soft-cooked and canned fruits, mashed vegetables, nut butters and smoothies into your daily diet.
8. Be Mindful of Sugar and Saturated Fat Intake:
Limit foods high in saturated fat and added sugar in your diet to support overall health. Choose naturally sweet options like fruits and 'good' fats such as avocado and nut spreads. It is also recommended to minimise the consumption of fried foods, processed meats, sugary snacks and beverages, and desserts.
9. Personalise Your Diet:
Consider any specific dietary requirements or health conditions you may have. Consulting with a healthcare professional or a dietitian can help tailor your diet to address individual needs and concerns.
In addition, ensure all food is prepared and stored in a safe manner to avoid food-borne illnesses. Trained in and following the latest food safety guidelines, Just For U Care's carers can assist with meal plans and meal preparation, ensuring you have fresh and healthy meals cooked according to your preferences and dietary needs every day.
10. Enjoy Social Eating:
Eating is not just about nourishing the body but also nurturing the soul. If possible, we recommend sharing meals with friends or family, joining community events, or participating in social eating activities to foster a sense of connection and enjoyment around food. Our aged care support workers will also provide companionship and ensure you enjoy your meal in good company.
There is a lot to learn about nutrition as we age, but adopting healthy eating habits is an important investment in your overall well-being. By prioritising nutrient-rich foods, staying hydrated, and being mindful of portion sizes, you can enhance the quality of your golden years. It's never too late to embrace a healthy and delicious approach to eating that nourishes both the body and the soul.
If you would like to discuss meal plans, meal preparation or any of our in-home care services, please contact us to speak with our friendly team.
