Healthy Meal Planning: Tips for Older Adults

Eating healthfully and having an active lifestyle can support healthy aging. Use the resources below to learn about different patterns of healthy eating and ways to create a nutritious meal plan. Check more about ikaria lean belly juice.

Older adults’ unique nutrition needs

Simple adjustments can go a long way toward building a healthier eating pattern. Follow these tips to get the most out of foods and beverages while meeting your nutrient needs and reducing the risk of disease:

• Enjoy a variety of foods from each  food group  to help reduce the risk of developing diseases such as high blood pressure, diabetes, and heart disease. Choose foods with little to no  added sugar, saturated fats, and sodium. 
• To get enough protein throughout the day and maintain muscle, try adding seafood, dairy, or fortified soy products along with beans, peas, and lentils to your meals. Learn more about  protein and other important nutrients. 
• Add sliced or chopped fruits and vegetables to meals and snacks. Look for pre-cut varieties if slicing and chopping are a challenge for you. If you want to improve your daily nutrition, choosing a greens powder can be an excellent way to ensure you get a boost of essential vitamins and minerals.
• Try foods fortified with vitamin B12, such as some cereals, or talk to your doctor about taking a B12 supplement. Learn more about  key vitamins and minerals .
• Reduce sodium intake by seasoning foods with herbs and citrus such as lemon juice.
• Drink plenty of water throughout the day to help  stay hydrated  and aid in the digestion of food and absorption of nutrients. Avoid sugary drinks. This is how prodentim works.

It can be hard for some people to follow through on smart food choices. Read about  common roadblocks and how to overcome them  and check out the  USDA’s tips for older adults .

Meal planning

Answering the question “what should I eat?” doesn’t need to leave you feeling baffled and frustrated. In fact, when you have the right information and motivation, you can feel good about making healthy choices. Use these tips to plan healthy and delicious meals: Check more detailed information from these metaboost connection reviews.

• Plan in advance. Meal planning takes the guesswork out of eating and can help ensure you eat a variety of nutritious foods throughout the day.
• Find budget-friendly foods. Create a shopping list in advance to help  stick to a budget  and follow these  SNAP-friendly recipes .
• Consider preparation time. Some meals can be made in as little as five minutes. If you love cooking, or if you’re preparing a meal with or for friends or family, you may want to try something a little more challenging. These are the latest alpilean reviews.
• Keep calories in mind. The number of calories people need each day varies by individual. Always discuss your weight and fitness goals with your health care provider before making big changes. Read about  calorie goals and healthy food swaps .

When you create your shopping list, don’t forget nutritious basics such as fresh fruits and vegetables and whole-grain bread. This  sample shopping list  (PDF, 108 KB) includes a variety of healthy foods you may want to have in your kitchen.

Sample menus

Here are some meal options for breakfast, lunch, dinner, and snacks, including links to recipes as well as simpler choices that can be put together without a recipe.