Nutritious and delicious: Smart food choices for seniors

Nutritious and delicious: smart food choices for seniors

Good nutrition and enjoying food are equally important, whatever stage in life we are at.

As we age, our nutritional needs, tastes and appetites can evolve. Therefore, it’s even more important to focus on meal choices that are both nutritious and delicious to support overall health and wellbeing.

Eating the right food supports good physical health and helps prevent diseases. While enjoying the taste, texture, and social side of eating, can contribute to a higher quality of life and emotional wellbeing.

For some older people, the simple act of chewing and swallowing can become a daily challenge. These challenges are not merely inconveniences; they can lead to nutritional deficiencies, weight loss, and even social isolation as some people may become uncomfortable eating around others.

As the operator of 37 retirement villages and 25 co-located care homes across Aotearoa, we pay great attention to creating delicious and nutritious menus and dining options that cater to seniors' unique dietary requirements.

Ana Estrada is a qualified dietitian and registered nutritionist. Her role as Metlifecare’s Food Development and Compliance Manager includes developing healthy and tasty menu options for our care home residents. She also oversees and reviews our chefs and kitchen teams' menus for independent living residents.

We chat to Ana to explore why it’s important to consider things like protein needs, vegetables for combatting high blood pressure, and maintaining a healthy weight as we age.

Protein needs for seniors – why is it so important?

Protein is a crucial nutrient for seniors, vital to maintaining muscle mass, strength, and overall health. As we age, our bodies become less efficient at processing protein, making it essential to include high-quality protein sources in our diet.

It’s also important to spread your protein intake across the day. A good way to do this is to include it in your breakfast, lunch, and dinner and aim to have one-quarter of your plate filled with protein.

Some excellent protein choices include:

• Lean meats: chicken, turkey, and lean cuts of beef provide essential amino acids without excessive fat.
• Fish: rich in omega-3 fatty acids, fish such as salmon, mackerel, and sardines support heart health and reduce inflammation.
• Plant-based proteins: beans, lentils, tofu, and quinoa are great options for reducing meat consumption.
• Dairy products: greek yogurt, cottage cheese, and milk offer protein along with calcium for bone health.

What are the best vegetables to combat high blood pressure?

High blood pressure is a common concern among seniors. However, incorporating a variety of vegetables into daily meals and avoiding ultra-processed foods (especially meats) that are rich in fat and sodium can play a significant role in managing hypertension. Certain vegetables are particularly effective in helping to lower blood pressure due to their high content of potassium, magnesium, and fibre. Canned or frozen vegetables are just as good for you and are an affordable and convenient way to include them in your meal choices.

A simple yet delicious way to include these vegetables is through a hearty vegetable soup or a fresh salad.

Some top choices include:

• Leafy greens: spinach, kale, and silverbeet are rich in potassium, which helps balance sodium levels in the body.
• Beetroot: high in nitrates, beetroot can help relax blood vessels and improve blood flow.
• Broccoli: packed with magnesium and calcium, broccoli supports heart health and blood pressure regulation.
• Carrots: these crunchy vegetables are high in potassium and antioxidants, which can help reduce blood pressure.

Why is it important for older adults to maintain a healthy weight?

Maintaining a healthy weight is important for seniors; however, this doesn’t necessarily mean losing weight or dieting. In fact, after the age of 75, maintaining weight is important for several reasons:

• Muscle mass preservation: aging often leads to muscle loss, which can be exacerbated by weight loss. Maintaining weight helps preserve muscle mass, vital for mobility and balance.
• Nutrient intake: older adults need sufficient calories to ensure they get enough nutrients. Unintentional weight loss can mean they’re not getting essential vitamins and minerals, which can affect overall health.
• Bone health: weight helps in maintaining bone density. Losing weight rapidly can increase the risk of osteoporosis and fractures.
• Immune function: adequate weight and nutrition support a strong immune system, which is crucial for fighting off infections and illnesses.
• Energy levels: maintaining weight helps ensure that energy levels remain stable, supporting daily activities and overall quality of life.

If weight loss is required, it should be approached with care to ensure nutritional needs are met. Here are some effective strategies:

• Balanced meals: focus on meals that include a mix of protein, healthy fats, and complex carbohydrates to keep energy levels stable and prevent overeating.
• Portion control: smaller, more frequent meals can help manage hunger and prevent large spikes in blood sugar levels.
• Hydration: drinking plenty of water is essential for metabolism, can help control appetite prevent constipation. Water is your best choice to satisfy thirst.
• Physical activity: incorporating regular, low-impact exercises like walking, swimming, or yoga can support weight loss and improve overall health.

By adopting these strategies, seniors can achieve and maintain a healthy weight while ensuring they receive the necessary nutrients for optimal health.

Eating nutritious and delicious foods is key to maintaining health and well-being in our senior years. Seniors can enjoy a vibrant and healthy lifestyle by focusing on high-quality protein sources, incorporating vegetables that combat high blood pressure, and adopting effective weight loss strategies.

Remember, it’s never too late to make positive changes to your diet and reap the benefits of good nutrition!