Your nutritional needs change as you age. Older adults typically need fewer calories, but they still need the good-for-you nutrients, including fiber and lean protein. In fact, you might need more calcium, vitamin D and protein than you did when you were younger.
Your retirement years might also come with chronic health conditions or higher risks of developing those conditions. Choosing a suitable diet could help improve existing conditions or prevent diseases from developing. For example, even if you aren't diabetic, you might choose a diet to control blood sugar and prevent Type 2 diabetes, especially if your risk factors are high. Talk to your doctor or a dietitian for personalized dietary recommendations based on your health situation.
Focusing your diet on fruits, vegetables, whole grains and lean proteins helps you get the nutritional components you need. However, you can still have some fun foods on occasion. Mixing in a few splurges keeps your diet interesting and keeps you from feeling deprived. Try a combination of healthy and indulgent foods. For example, when you need a sweet treat, try almonds or bananas dipped in chocolate. You have a healthy base with the indulgence of the chocolate.
Changes in your metabolism and activity levels mean you don't usually need as many calories in retirement. Even when you're eating a balanced diet, that often means smaller portion sizes. Start with smaller portions of meals to see if you're satisfied with less. Eating off of a smaller plate can help you get used to modified portion sizes. It also helps to eat more slowly so you can feel when you start to get full.
Healthy diets, especially those created for specific health conditions, sometimes seem bland. Fortunately, you have several options for perking up the flavor of healthy foods. Try the following options to add flavor to your food while keeping it nutritious:
Most people have their favorite meals, but trying something new helps make nutrition more enjoyable as you age. Expand your culinary horizons by trying ethnic foods you've never tasted before. Many cuisine options, including Thai and Indian food, offer meals that are plant-based or heavy on vegetables, making them a tasty way to meet your daily intake. Testing new options can help you get excited about healthy eating and keep your meals interesting. Gather a group of friends to try different local restaurants that offer unique dishes.
Older adults often have a diminished sense of thirst, which means they might not drink enough water. Health conditions and medications can also contribute to dehydration. Focus on hydration along with your meals. Sip water throughout the day. You can add fruit or other flavorings to your water to make it more appealing. Other beverages that help with hydration include skim milk and coconut water.
Another way to hydrate is to eat foods with high water content. Many fruits and vegetables offer hydration benefits. Some options that work well include:
Meals offer social opportunities in your retirement years. Engaging in social interactions helps improve your mood and prevent loneliness, which can be a concern for older adults. Eat in the community dining room if you live in a senior living community to meet other residents. Planning weekly or monthly meals out with a group of friends keeps you in touch with the people you love. You can also plan game or movie nights with healthy snacks.
If you lead an active retirement life, prepare for your outings with snacks that are easy to take with you. Many healthy snacks are available premade in individual wrappers for portability. Read the nutrition labels on packaged food to ensure it offers the nutrients you need without a lot of extra salt, sugar, calories and fat.
You can also package snacks yourself. Prepare a large batch of homemade granola or trail mix and put individual servings into smaller bags. You can also make larger recipes of meals and portion them out into food prep containers. This makes it easy to grab a single meal when you need something quick to eat between your adventures.
At Bethesda Gardens Arlington, one of the many services and amenities is a robust dining program featuring restaurant-style dining. With daily specials and always-available dishes, residents choose from several options to keep meal times interesting. It's an easy way to ensure you get the nutrition you need while freeing up your time for retirement hobbies such as crafts or book clubs.
