As we age, what we put into our bodies becomes increasingly important. We have to stick to a healthy diet and nourish our bodies properly so that we can continue doing the activities we like, enjoying retirement life, and having fun with our loved ones. Older women have unique dietary needs that differ from older men. Read on to find out what are some healthy eating tips for elderly women!
Protein Intake is Important
As we age, our muscles and bones inevitably grow weaker and the risks of falls and broken bones increases. Mobility issues and illnesses also contribute to older adults lacking proper exercise, which makes our muscles less strong. Sufficient protein intake is thus important for building stronger muscles and bones. Foods that are a great source of protein include soy products, dairy products, beans, nuts, fish, seafood, meat, and eggs. A key tip is to include various types of protein in all your meals, instead of leaving it all to one meal.
Vitamin D Builds Healthy Bones
Vitamin D is essential for healthy and strong bones and is an important nutrient that older adults should increase their intake of. While the sun is also a source of vitamin D, older adults who want to remain indoors in the comfort of their homes may not get enough vitamin D through the sunlight. To increase your vitamin D intake, you can consume more fish, especially salmon, sardines, and tuna, as well as egg yolks, red meats, or vitamin D supplements.
Increase Your Intake of Vitamin B-12
Apart from vitamin D, another vital nutrient is vitamin B-12. Older women tend to absorb fewer nutrients from food, so it is extremely important to make sure that you have enough vitamin B-12. Good sources of vitamin B-12 include lean meats, eggs, milk, and fortified foods like grains and cereals. A healthy amount of vitamin B-12 helps to keep the body’s nervous system and brain functioning properly and contributes to the production of red blood cells as well.
Try Out the DASH Diet
The Dietary Approaches to Stop Hypertension (DASH) diet is designed to reduce the risks of high blood pressure. High blood pressure is a major contributing factor to getting heart disease, which is one of the leading causes of death for older women. The DASH diet mainly consists of food that is low in sodium content and rich in magnesium, calcium, and potassium, like low-fat dairy products, vegetables, fruits, and a suitable number of fish, poultry, and whole grains. Processed food is discouraged in favor of whole foods, which helps to maintain a healthy cholesterol level.
Eat and Live Healthily at Rittenhouse Village At Portage
At Rittenhouse Village At Portage, we are dedicated to enabling our residents to live independently and healthily. In addition to having a wide range of activities and amenities that promote an active and healthy lifestyle, we also offer on-site dining with our Sensations Dining program. The wide selection of menu choices and the natural, healthy ingredients that our chefs use are guaranteed to make you come back for more.