At Bayshire Rancho Mirage, we recognize that aging can take a toll on seniors’ nutritional needs after they turn 50. Their digestive capabilities diminish, or their metabolism slows down. Moreover, their body’s dietary requirements also evolve. While exercising is still vital, they need to make dietary changes to reduce the risk of chronic diseases. Here’s a brief overview of the key nutritional adjustments seniors need to incorporate into their lifestyle to ensure they receive the nutrients they need. Many leading senior living communities follow these recommendations to ensure residents’ complete wellness.
Key Nutritional Adjustments
Decreased activity levels, slower metabolism, and the body’s reduced capacity to absorb nutrients from food necessitate that seniors adjust their diets. From hydration to what they eat, they have to care for it all. They need to ensure their bodies receive the necessary nutrients without being burdened by excesses in their diet.
Reduce Calorie Intake
Although older adults’ calorie needs decrease with age, they still need to maintain, and in some cases increase, their nutrient intake. This is usually done to compensate for reduced metabolism and the potential decrease in muscle mass and activity that occurs after age 50. A general guideline suggests around 2,000-2,200 calories for sedentary men and 1,600-2,800 calories for sedentary women.
Increase Lean Protein
Aging also results in age-related muscle loss and reduced bone density. Because of this, seniors need to increase their intake of lean protein to help maintain muscle mass and bone density. Doing so also slows age-related loss and reduces their risk of falls.
Boost Calcium And Vitamin D
For adults turning 50 or above, calcium and vitamin D are imperative for maintaining bone health by strengthening bones and preventing fractures. Fulfilling their Vitamin D requirements also ensures that the calcium they consume is adequately absorbed. It enhances their muscle function, which helps them prevent falls, and also supports other bodily systems, such as the nervous and immune systems.
Eat More Fruits And Vegetables
Fruits and vegetables are one of the best consumables that seniors can take to fulfill their body’s nutritional needs. They do not put excessive strain on their bodies, as fruits and vegetables aren’t high in calories. These are packed with vitamins, minerals, and fiber that support their overall health and function, which can be less efficient with age.
Prioritize Whole Grains
Aged health conditions require a steady supply of energy and fiber. It supports their overall health, helps manage chronic diseases, and ensures their bodily functions. For this, seniors should eat whole grains over refined carbohydrates.
Stay Hydrated
Fulfilling the body’s hydration needs is equally important. Staying hydrated after 50 offers numerous benefits, including enhanced cognitive function, improved physical performance, and a lower risk of chronic diseases. Seniors must drink plenty of fluids to help with digestion and nutrient absorption.
Foods To Limit Or Avoid
Besides eating the right foods, seniors need to keep track of which foods to avoid. Not doing so is sure to elevate their risk of chronic diseases like heart disease, type 2 diabetes, and inflammation. Here’s what seniors should avoid or at least limit their consumption of.
Sodium
Reducing sodium intake helps seniors maintain overall dietary health. For adults over 50, the ideal sodium intake recommended is not more than 1,500 mg per day. Following these strict guidelines can help seniors reduce the rise in blood pressure that may otherwise cause a heart attack, stroke, and kidney disease.
Sugar
Limiting sugar is beneficial for everyone and not just adults over 50. Excessive sugar consumption after 50 can lead to serious health complications, including type 2 diabetes, heart disease, and cognitive decline. It also contributes to conditions like obesity and inflammation, and can also hasten the aging process. Hence, adults over 50 need to limit high-sugar items like candy, soda, and sugary drinks.
Saturated Fat
Cutting down on saturated fat consumption also becomes necessary for older adults as they reach age 50. This means they must reduce their consumption of high-fat sources, such as beef, pork, and processed meats like sausages and bacon. Likewise, they need to avoid full-fat dairy products such as cheese, butter, and ice cream.
Other Considerations To Adhere To
Here’s a brief overview of general guidelines seniors should keep in mind to stay on track in meeting their nutritional needs.
Gut Health
To support reduced gut health after 50, seniors need to consume prebiotics (such as garlic, bananas, and whole grains) and probiotics (found in yogurt, kefir, and kimchi).
Medications
After age 50, medications can affect the body’s nutrient absorption, particularly vitamin B12. Hence, seniors need to talk with a doctor about a drug’s potential interactions they might be taking.
Taste And Smell
It’s common for seniors to experience changes in their taste and smell that alter how food tastes. Because of this, they can eat smaller, more frequent meals that are rich in flavors and are healthy as well.
Bayshire Rancho Mirage—Realizing Comprehensive Wellness Through Tailored Diet Plans
At Bayshire Rancho Mirage, we understand how seniors’ nutrition needs evolve as they enter their golden years. Aging increases their risk of chronic diseases, reduces their muscle and bone mass, and impairs their metabolic function. At the same time, their body’s ability to extract nutrients from the food they eat decreases. For adults over 50, it becomes imperative to introduce key lifestyle and dietary changes. The above information clearly explains how they can do it correctly.
Following these best practices for nutrition and diet will help ensure they do not face the risk of various chronic diseases. Crossing the 50-milestone no longer haunts them; instead, it provides them with golden years filled with health and wellness. Seniors who need extra care and support due to illness or other reasons can choose our senior living at Bayshire Rancho Mirage to spend their golden years. Our team of professional chefs provides each resident with tailored meals that suit their dietary needs.
They enjoy three nutritious, delectable chef-prepared meals a day, planned by a registered dietitian. A homelike environment allows residents to enjoy their mealtimes to the fullest, relishing each bite. If you want your aging loved one to experience wellness in their later years, contact us at Bayshire Rancho Mirage.
