Nutrition Tips for a Healthy New Year

With all of the cookies and cocktails around, most of us didn’t think much about nutrition tips for seniors over the holidays. But the new year offers a fresh chance to embrace healthy eating and all of its benefits, including a boost in energy and stamina. 

Most of us know what healthy eating looks like — more fruits, veggies, lean proteins, and whole grains, and less sugary and processed foods. The following nutrition tips for seniors cover the basics, but they also take into account what seniors need more specifically. 

At the very top of the list is protein, which is vital for maintaining muscle and general health. Some experts believe seniors benefit from as much as a gram of protein a day for every pound of body weight. (Talk to your doctor to set a protein goal that works for you.)

Other key nutrients include calcium, potassium, magnesium, omega-3 fatty acids, and the full spectrum of vitamins. How do you fit it all into an average day of eating? Keep reading for tips for senior nutrition that’ll help you do exactly that.

Breakfast Nutrition Tips for Seniors

• Boost Your Coffee. Add a scoop of whey protein powder to your morning coffee and you’ll have about 20 grams of protein under your belt before breakfast is over. 

• Make Smoothies Super. Blend a cup of kefir with two tablespoons of chia seeds, a handful of frozen blueberries, and some avocado. It’ll taste great — and you’ll be getting 40% of your calcium for the day and 25% of your protein, plus probiotics, healthy fats, vitamins, and antioxidants.

• Egg Yourself On. Experts used to tell us that eggs are bad for your heart, but science has since proven otherwise. In fact, this study found that eating an egg a day may actually improve heart health. Boil a few eggs to stash in the fridge and you’ll always have a protein-rich snack ready to go. 

• Get Creative With Frittatas. The great thing about a frittata is you can throw just about any veggie in there and it’ll be both healthy and delicious. It’s perfect for breakfast, but you can also pair frittatas with a salad for a light dinner. This simple vegetable frittata recipe is a good place to start.

Lunch and Dinner Nutrition Tips for Seniors

• Lean into Leafy Greens. Spinach, kale, and collard greens are all high in magnesium, which protects your bones and heart and may also boost cognitive function and improve sleep. If salad isn’t your thing, add leafy greens to a hearty soup, like this white bean and kale concoction.

• Upgrade Your Salad. Maybe salad isn’t your thing because you’ve been eating iceberg lettuce topped with tomato wedges, cucumber slices, a few sad croutons, and shredded mozzarella cheese. How about a salad that boasts berries, fresh herbs, toasted nuts, feta cheese, crispy fried shallots, roasted broccoli, or pickled onions? Check out Bon Appétit’s 20 rules for making the best salads of your life for more ideas on how to transform your salad. 

• Cut Carbs with Cauliflower. An entire head of cauliflower has less than 30 carbs — which is why this long-ignored veggie is now getting so much love as a low-carb replacement for pasta, rice, and potatoes. Think cauliflower breadsticks, mashed cauliflower, and even cauliflower potato salad.

Snack Nutrition Tips for Seniors

• Make a Splash. Drinking enough water can be challenging for many reasons, including a blunting of natural thirst that can come with age. Make water more exciting by adding just a splash of juice to a glass of sparkling water. Our favorite is POM Wonderful pomegranate blueberry juice, but any juice will do. 

• Get Nutty. A rich source of both protein and healthy fats, nuts might just be the perfect snack. In fact, an abstract published by the National Institute of Health declared that nuts are “complete functional foods [that may] positively adjust aging processes and play key roles in the relationship between lifespan and healthspan.” 

• Get Even Nuttier. Spread nut butter — such as almond or cashew — on toast, celery, or apple slices. A single serving contains roughly the same amount of protein as an egg, plus healthy fats.

• Choose Smart Sweets. Sometimes, you just need a little something. When temptation strikes, answer back with a bit of dark chocolate (magnesium!), a bowl of berries and cream (fiber, vitamins, antioxidants, and calcium!), or even a plate of sliced bananas topped with a sprinkle of cinnamon and a dollop of whipped cream (potassium and antioxidants!)

Overcoming Obstacles: Tips for Senior Nutrition

Sometimes, the hardest part about healthy eating is all of the shopping, cooking, and cleaning it takes to prepare a healthy meal from scratch. Consider joining with a small group of friends to host a weekly potluck dinner for which everyone brings just one dish. Another idea is to look into ordering a home-delivery meal kit service like Daily Harvest or Eat Clean.

For some seniors, a general lack of appetite is the problem. While this is normal to some degree, it’s important to eat enough to fuel your body and get all of the nutrients you need. The good news is that there are steps you can take to improve your appetite and make sure you’re eating enough. 

Living Your Best Life at The Oaks at Denville

The Oaks at Denville offers a long list of onsite amenities and activities, including restaurant-style dining; access to a state-of-the-art fitness center and heated indoor pool; and the chance to enjoy walking paths, the beauty salon, a well-stocked library, and plenty of places to relax and socialize with others. That’s supplemented by an activities calendar boasting more than a dozen events each day, including everything from music meditation and yoga to happy hours and cornhole. Feel free to reach out with any questions, or better yet, schedule a tour of our campus in Denville, New Jersey.