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A guide to healthy eating for seniors

A nutritious and well-balanced diet becomes increasingly important as we age. Healthy eating can lower the risk of developing numerous chronic diseases, boost immunity, and strengthen bones.

Sedentary seniors need roughly 1,600 calories per day, those who are moderately active require about 1,800, and consuming approximately 2,000 calories daily is recommended for active seniors.

One of the most prominent effects of aging is reduced muscle mass. Adults over the age of 30 lose 3–8% of muscle mass per decade and the rate of decline is more significant for seniors. Therefore, it is important for seniors to consume adequate levels of protein to replace this lost muscle. High-protein foods include eggs, nuts, lean meats, beans, and tofu.

Fiber-rich foods such as oats, apples, and legumes can boost heart health, help with digestion, and prevent constipation.

It is important for seniors to aim to eat at least 3 meals per day. Even if you aren’t hungry, eating regularly can help maintain stable blood sugar levels, sustain energy levels, and prevent malnutrition.

Seniors should aim for a colourful plate each time they eat. This ensures they’re getting a range of fruits, vegetables, and minerals with each meal.

The Boom Health app allows you to manage your loved one’s home care in one app and takes the stress out of organizing care. Download the app on the App Store or Google Play Store.

This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.

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