As we age, our nutritional needs change. It becomes increasingly important to make smart food choices to maintain our health and wellbeing. According to the National Council on Aging, seniors should focus on nutrient-dense foods that provide essential vitamins, minerals, and other nutrients, while also limiting foods that are high in calories, saturated fat, and sodium. In this checklist, we cover smart food choices for seniors according to the National Council on Aging.

Nutrient-Dense Foods for Seniors

Nutrient-dense foods provide essential vitamins, minerals, and other nutrients without excess calories. Here are some nutrient-dense foods that seniors should consider including in their diets:

Fruits and vegetables: Fruits and vegetables are high in vitamins, minerals, and fiber, and can help seniors maintain a healthy weight and reduce their risk of chronic diseases.

Whole grains: Whole grains, such as brown rice, quinoa, and whole-wheat bread, provide essential nutrients and fiber, and can help seniors maintain healthy blood sugar levels.

Lean protein: Lean protein sources, such as chicken, fish, and beans, provide essential amino acids and can help seniors maintain their muscle mass and strength.

Low-fat dairy: Low-fat dairy products, such as milk, yogurt, and cheese, provide essential nutrients, such as calcium and vitamin D, and can help seniors maintain strong bones.

Foods to Limit for Seniors

While nutrient-dense foods should be the focus of seniors' diets, there are some foods that should be limited or avoided altogether. Here are some foods that seniors should consider limiting:

Saturated fat: Saturated fat, which is found in foods such as fatty meats, butter, and cheese, can increase seniors' risk of heart disease.

Sodium: Seniors should aim to limit their sodium intake to 1,500-2,300 mg per day to help maintain healthy blood pressure levels.

Added sugars: Added sugars, which are found in many processed foods and beverages, can increase seniors' risk of obesity, diabetes, and other chronic diseases.

Alcohol: Seniors should limit their alcohol intake to no more than one drink per day for women and two drinks per day for men.

Tips for Making Smart Food Choices

Making smart food choices can be challenging, but there are several tips that can help seniors maintain a healthy diet:

Plan meals ahead of time: Seniors should plan their meals ahead of time to ensure they are incorporating nutrient-dense foods and limiting less healthy options.

Shop smart: Seniors should make a list of healthy healthy foods that they enjoy eating