As we age, our relationship to food changes along with our bodies. When we’re younger, we might grab fast food on the run and not think twice about it. In later life, however, eating well can be the key to staying mentally sharp, emotionally balanced and energetic, with a strong immune system and a positive outlook.

• Focus on good carbs. Opt for whole grain nutrition (brown rice, whole wheat bread, rolled oats, barley, millet), not refined “white” products, such as white bread, white rice, or products made with white flour.
• Raw equals roughage! Aim to eat at least one daily serving of your fruits and vegetables raw. This not only preserves their nutritional value, it’s an easy way to eliminate constipation. Raw fruits and veggies are loaded with fiber, vitamins, minerals, and enzymes to aid digestion. Plus, there’s no preparation involved. If you have difficulty biting or chewing, cut your apple or carrot into bite-sized pieces. Or try a green salad with grated zucchini.
• Steaming is the best way to cook vegetables; it preserves nutrients. Light sautéing is next. Boiling leeches nutrients—but you can use the leftover cooking water as soup stock!
• Go lean on protein. Fish, poultry, eggs, beans, peas, nuts and tofu all count as protein, so it’s easy to vary your healthy protein choices. Try skinless turkey or chicken, or fish, baked, broiled, grilled, steamed or poached, and you’ll savor the flavor while adding healthy, low-fat, low cholesterol nutrition to your diet. Go easy on red meats, which contain saturated fat, and on salty meats such as bacon or ham.
• Bone up on calcium. All dairy products are not created equal. Milk, cheese and yogurt retain their calcium content; cream cheese, cream and butter do not. As part of a healthy senior diet, choose fat-free or low fat dairy products. If you’re lactose-intolerant, consider lactose-free and lower-lactose products, such as hard cheeses and yogurt. Or, a calcium supplement might be a better way for you to meet your calcium requirement.
• Choose first-rate fats. Get your “good” fats from oils such as olive oil and sunflower oil, avocados and avocado oil, nuts and seeds.
• Keep it moist. In addition to drinking enough water each day, aim to consume foods with a high water content. Staying properly hydrated flushes toxins from your body, relieves constipation, helps keep your joints flexible and your mind clear. High water content foods include melons, grapes, cucumbers, onions, apples, cabbage, and, of course, soup!

The information above is from an article from helpguide.org titled, “Eating Well As We Grow Older”

To read the full article, click here. Or see our other senior nutrition resources.