When you were younger, nutrition wellness was important. You needed milk to promote healthy teeth and bones, you were given plenty of fruits and vegetables, but nutrition isn’t really a factor once you reach 50, right? Surely, all the damage has been done and there’s nothing you can do to change it? Not according to award-winning wellness writer Hope Gillette, who argues that it’s never too late to eat healthily.
‘Eating healthy isn’t just important when you’re in your youth,’ says Gillette. ‘Proper nutrition is what fuels our bodies but it also what protects us from aging processes. Proper senior nutrition is an essential part of the healthy aging process, and for adults over the age of 50, eating right can mean improved mental awareness, resistance to illness and disease, increased energy levels, faster recuperation time from illness, and better management of chronic health problems.’ Moreover, the National Library of Medicine (NLM) states that eating right can lower your risk of osteoporosis, high blood pressure, heart diseases and certain cancers, so what do you need to do to ensure proper nutrition? For people over the age of 50, the NLM provides the following guidelines:
1. Choose a variety of healthy foods.
2. Avoid empty calories. This means you should steer of foods like crisps, biscuits, fizzy drinks and alcohol, as they are packed with calories but contain very few nutrients.
3. Pick foods that are low in cholesterol and fat, particulary saturated and trans fat.
Three rules isn’t a hell of a lot to ask for, is it? That said, there are a few more nutritional guidelines to bear in mind if you want to live a long and healthy life way past your 50s. According to the National Institute on Ageing (NIA), it’s very important to drink plenty of fluids, but people over 50 begin to neglect this guideline as they age. Gillette explains, ‘Many seniors lose their sense of thirst as they age, and dehydration becomes a serious issue. Seniors should not wait to drink throughout the day, and should regularly schedule beverages as well as supplement meals with liquid options (like soup).’
Moreover, it’s an important rule for anyone to reduce their intake of salt, as we in the West tend to eat too much of it anyway. However, this rule becomes even more crucial once you reach the age of 50. Gillette points out, ‘It is also important for people over the age of 50 to limit their sodium intake. Too much sodium in a diet can contribute to certain health issues, like high blood pressure. Seniors should only consume about 2/3 of a teaspoon of table salt—1,500 milligrams (mg) sodium—from all sources, in a day.’ However, the reason why we tend to eat so many salty foods is that processed and junk foods are often cheaper than healthy options, so what do you do about nutrition if you’re on a budget?
‘It’s true that eating healthy is often more costly compared to alternative options,’ Gillette admits. ‘But proper senior nutrition will save money down the road as it helps prevent chronic health issues. Seniors who are working on a budget should purchase plain (generic) labels or store brands often cost less than name brands, plan meals around food that is on sale, and divide leftovers into small servings, label and date, and freeze to use within a few months. Additionally, opt always for fresh food before you eat processed or pre-packaged products that may seem more affordable but contain ingredients that may be harmful for your health and won’t give you enough nutritious content.’
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