Essential Nutritional Guidance for Seniors

By SUNITHI SELVARAJ, RD

Aging is a natural part of life, and certain nutrients play a crucial role in promoting healthy aging. For seniors, essential nutrients include protein, calcium, vitamin D, fiber, vitamin B12, potassium, omega-3 fatty acids, and magnesium. These nutrients contribute significantly to overall health and well-being as one ages. With a potential decline in appetite, it’s important to prioritize quality over quantity by choosing nutrient-dense foods. Options such as vegetables, fruits, lean proteins, and whole grains are vital sources of essential vitamins and minerals. Additionally, these foods should be easy to digest and prepare for older adults.

Caloric requirements differ among older adults based on their activity levels:

SEDENTARY

Women.............1,600–1,800 Men................2,000–2,200

MODERATELY ACTIVE

Women............1,800–2,000 Men...............2,200–2,400

ACTIVE

Women............2,000–2,200 Men...............2,400–2,800

As metabolism tends to slow with age, caloric needs may decrease, but the demand for nutrients often remains high. If seniors struggle with nutrition, caregivers can encourage better eating habits by providing smaller, more frequent meals, serving preferred or easy-to-eat foods, creating a welcoming dining atmosphere, addressing health concerns, and offering high-calorie, nutrient-dense snacks. Dining in communal settings can also enhance nutrition and emotional well-being through social interaction and shared meals.

While whole foods are the best choice, nutritional drinks like Ensure, Boost, and Glucerna are available for seniors facing dental issues, swallowing difficulties, or malnutrition. Although these drinks help support muscle mass and overall health, they may contain preservatives and excess calories. Homemade shakes can be

a more nutritious and cost-effective alternative, allowing for better control over sugar and sodium levels. Here are some delicious and nutrient-rich homemade supplement drink ideas:

1. Protein-Packed Smoothie

Ingredients: Greek yogurt, almond milk, banana, peanut butter, and a scoop of whey protein powder.

Benefits: Provides a high protein and healthy fat content to support muscle health.

2. Avocado Green Smoothie

Ingredients: Avocado, spinach, cucumber, coconut water, and a hint of honey or stevia (for a diabetic-friendly option).

Benefits: Rich in healthy fats, fiber, and hydration.

3. Nut Butter & Banana Shake

Ingredients: Almond or peanut butter, banana, milk (or a plant- based alternative), and flaxseeds.

Benefits: Loaded with calories, protein, and omega-3s for healthy aging.

4. Berry Protein Smoothie

Ingredients: Mixed berries, Greek yogurt, almond milk, and ground flaxseed.

Benefits: Offers antioxidants and protein for energy and muscle maintenance.

Healthy additions for smoothies can include spinach or kale for extra greens, chia or flax seeds for fiber and

omega-3s, protein powder for muscle support, Greek yogurt for probiotics and protein, nut butters for healthy fats, and fruits like berries or bananas for vitamins and antioxidants. Spices like cinnamon or turmeric can also be added for their anti-inflammatory properties.

In addition to nutritious meals, regular exercise is crucial for seniors, as it helps maintain strength, mobility, and balance, ultimately reducing the risk of falls and chronic diseases while enhancing overall quality of life. Emphasizing a balanced diet alongside some physical activity is essential for supporting healthy aging, helping seniors maintain strength, vitality, and overall well-being as they navigate their later years.

Ultimately, healthy eating can be enjoyable! Whether you’re savoring a vibrant salad, preparing a hearty stew, or delighting in a homemade smoothie, embrace the joy of food. Good nutrition is the key to a vibrant and fulfilling life—so let’s dig in and enjoy every moment!

Here’s a recipe for a delightful Choco- Banana-Peanut Power Shake that you can whip up at home:

Choco-Banana-Peanut Power Shake Recipe

Ingredients

• 1 cup milk (any type—almond, oat, cow; choose what you love)

• 1 tablespoon peanut butter (for those healthy fats)

• 1/2 frozen banana (a potassium powerhouse, and it adds a creamy texture)

• 1 scoop chocolate whey protein (a treat for your muscles)

• Ice (optional, for a refreshing chill)

Directions

Simply combine all the ingredients in a blender, select “blend,” and let the magic unfold. Enjoy this thick, chocolatey delight that can easily serve as a meal without any cooking hassle!

SEABURYRESOURCE | FALL/WINTER 2024