February 22, 2024
Healthy Eating Habits for Seniors


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Let's talk about something that's truly the cornerstone of wellness: healthy eating habits.

As we age, our bodies go through changes, and it becomes even more crucial to fuel ourselves with the right foods to stay vibrant and energetic. So, let's dive into some nourishing wisdom on how to maintain a healthy diet as we gracefully journey through our golden years. If you want to see more, then get my FREE Senior Starter Guide. Chapter 2 is all about Physical Mobility. 

SIDEBAR:  I have lost 30 pounds at age 70. I did it by getting off the sugar. Was it hard?  Yes, it was awful. Somedays, I wanted to eat my arm! I could not have sugar in the house. Worse were the evenings. After 2 weeks, the yearning died down. I only drank water with fresh lemon (and my coffee). I also realized I had to eat every few hours and I ate small portions. I had all my food planned out ahead of time. If I ate out, I ordered off the child's menu or had a side dish. No more big portions. Never took home food either. Over the holidays, I ate sugar and had to go through the torture of yearning for it for another 2 weeks and then it died down again. So, now I know, it's not worth it to eat sugar. I love what I eat! My dinner is either shrimp or chicken with stir fry vegetables from Costco. My seasoning is Green Goddess. It's so popular now that I can't get it at Trader Joe's because it's out-of-stock so I have to order it off Amazon. 

Here's my suggestions. I prioritized them for you.

Healthy Eating Habits

Prioritize Protein: Protein is the building block of muscle, and as we age, maintaining muscle mass becomes increasingly important. Incorporate lean protein sources into your diet such as fish, poultry, eggs, beans, and nuts. These protein powerhouses not only support muscle health but also keep you feeling full and satisfied. But check with your doctor first about too much protien if you have kidney issues. 

Ditch the Sugar: You have GOT TO GET OFF THE  SUGAR! Sugar is addicting and it will take you up to two weeks to stop craving it. Sugary treats may be tempting, but they can wreak havoc on your health, especially as you age. Limit your intake of fresh fruit.

Stay Hydrated: Hydration is key to overall well-being, so don't forget to drink plenty of PLAIN water throughout the day. Dehydration can sneak up on us, especially as we age, so make it a habit to keep a water bottle handy and sip on water regularly. This will also help you loose weight.

Portion Control: As our metabolism slows down with age, it's essential to practice portion control to maintain a healthy weight. Use smaller plates, listen to your body's hunger cues, and avoid oversized portions to keep your calorie intake in check. The trick here is to NOT fast. You get so hungry you will overeat.  The best plan is to eat every 2-1/2 to 3 hours. Stop eating 3 hours before bedtime. 

Watch Your Sodium: Keep an eye on your sodium intake as excessive salt can contribute to high blood pressure and other health issues. Opt for herbs, spices, and other flavor-enhancing ingredients to season your meals instead of relying on salt. Your taste buds will thank you, and so will your heart.

Read Your Food Labels:  If you cannot pronounce the words then do not buy it. Food manufacturers have over 52 names for sugar.  They want to keep you addicted to it. Your best bet is to stay to the outside of the grocery store, eating only those products with 1 or 2 ingredients. 

Color Your Plate: Imagine your plate as a canvas, and colorful fruits and veggies are your paint. Aim for a rainbow of colors on your plate as each hue brings different vitamins, minerals, and antioxidants to the table. Think vibrant greens, deep purples, bright oranges, and rich reds. These colorful treasures not only make your meals visually appealing but also pack a powerful punch in terms of nutrition.

Mindful Eating: In today's fast-paced world, it's easy to rush through meals without truly savoring the flavors and textures. Practice mindful eating by paying attention to each bite, chewing slowly, and savoring the taste of your food. Not only does this enhance your dining experience, but it also helps prevent overeating by allowing your body to recognize when it's full.

Healthy Fats: Say hello to good fats! Avocados, olive oil, nuts, and seeds are excellent sources of healthy fats that support heart health and cognitive function. Incorporate these fats into your diet in moderation to keep your brain sharp and your heart happy.

Whole Grains: Swap out refined grains for whole grains like brown rice, quinoa, and whole wheat bread. Whole grains are rich in fiber, which aids in digestion and helps keep blood sugar levels stable. Plus, they provide a steady source of energy to keep you going strong throughout the day.

Stay Flexible: Last but not least, remember to stay flexible and open-minded when it comes to your diet. Embrace variety, experiment with new recipes, and don't be afraid to indulge in your favorite treats occasionally. Balance is key, so enjoy your meals guilt-free and savor every bite.

You can't outwork a bad food diet

What I mean by this is that going to the gym to work off that piece of cake is not going to do it. There are not enough hours at the gym to work off sugary foods. 

Healthy eating is a cornerstone of well-being, especially as we age.

Remember, it's never too late to start prioritizing your health and well-being. Your body is your temple, so treat it with love, respect, and nourishing foods that fuel your soul. Here's to a lifetime of vibrant health and happiness!

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  • About the Author

    Hi, I'm Suzanne. My passion is creating working knowledge to well-informed, well-prepared seniors and their families so they may enjoy the later years with health, wealth, and happiness, I've helped over 10,000 patients, seniors and their famlies like yourselves do just that through my courses, eBooks, the Senior Freedom Club™, and in my physician assistant medical practice.


    This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, or in any linked materials, are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment. If you or any other person has a medical concern, you should consult with your healthcare provider or seek other professional medical treatment. Never disregard professional medical advice or delay in seeking it because of something that has been read on this blog or in any linked materials. If you think you may have a medical emergency, call your doctor or emergency services immediately. The opinions and views expressed on this blog and website have no relation to those of any academic, hospital, health practice or other institution. Nor does this material constitute a provider-patient relationship between the reader and the author.