Maintaining a healthy diet is essential for weight management, overall well-being, and reducing the risk of certain diseases. Making wise food choices is crucial regardless of age. However, adhering to a healthy diet can be challenging, even when you are aware of the foods you should be consuming. Factors such as budget constraints, physical limitations, mood fluctuations, and dietary restrictions can hinder your ability to eat optimally. Here are some recommendations for overcoming common obstacles that may impede older adults from making informed food decisions.
Maintain a healthy diet while on a budget.
Even with knowledge of which healthy foods to choose, individuals living on fixed or limited incomes may struggle to purchase the ideal options. To begin, it is important to determine how much you can allocate towards your food budget.
There are various resources available to assist in planning a food budget. For instance, Australia’s best recipes offer many budget-friendly recipes, complete with nutritional information and cost per serving.
After establishing your budget, it is beneficial to monitor grocery store advertisements in newspapers or online to identify sales. Consider planning meals around discounted items and stocking up on nonperishables, such as canned goods, when they are on sale. Utilize coupons whenever possible and inquire about senior discounts or loyalty rewards programs at your local grocery store. Opt for store-brand products, as they are often comparable to more expensive name brands. Prioritize purchasing affordable and nutritious produce, such as bananas, apples, oranges, lettuce, green peppers, and carrots.
Consider experimenting with cooking
It is never too late to enhance your culinary skills or brush up on techniques you may have forgotten. Explore online resources for basic cooking tips and recipes, or borrow cookbooks with easy-to-follow instructions from your local library. Consider enrolling in an adult education cooking class to expand your knowledge further.
Watching cooking shows on television can also be beneficial, as they often provide step-by-step demonstrations on food preparation and cooking methods. Additionally, meal delivery services offer convenient options with pre-portioned ingredients and detailed instructions.
If you have any questions or need guidance while cooking, don’t hesitate to reach out to the cooking coaches available at your local grocery store. They can provide valuable assistance and support as you navigate the world of culinary arts.
Tired of cooking or eating alone?
Maybe you are tired of planning and cooking dinners every night. Have you considered potluck meals? If everyone brings one part of the meal, cooking is a lot easier, and there might be leftovers to share. Or try cooking with a friend to make a meal you can enjoy together. Food delivery services are yet another option. You could also look into having some meals at a nearby senior center, community center, or religious facility. Not only will you enjoy a free or low-cost meal, but you will also have some company while you eat. Visit the Eldercare Locator to search for centers in your area.
Problems chewing or swallowing food?
Do you avoid some foods because they are hard to chew? People who have problems with their teeth or dentures often avoid eating meat, fruits, or vegetables and might miss out on important nutrients. If you are having trouble chewing, see your dentist to check for problems. If you wear dentures, the dentist can check the fit.
If food seems to get stuck in your throat or is hard to swallow, it might be that you don’t have enough saliva in your mouth. Or, there may be other reasons, including problems with the muscles or nerves in your throat, problems with your esophagus, or gastroesophageal reflux disease. Talk to your doctor about what might be causing your swallowing issues.
Physical problems making it hard to eat?
Sometimes illnesses such as Parkinson’s disease, stroke, or arthritis can make it harder to cook or feed yourself. Your doctor might recommend an occupational therapist. The therapist might make a custom splint for your hand, give you special exercises to strengthen your muscles, or suggest rearranging things in your kitchen. Special utensils and plates might make mealtimes easier or help with food preparation.
Read and share this infographic to learn about making healthier food choices as you age.
Food tastes different?
Are foods not as tasty as you remember? It might not be the cook’s fault! Maybe your sense of taste, smell, or both has changed. Growing older, having dental problems, and medication side effects can cause your senses to change. Taste and smell are important for a healthy appetite and eating. Try adding fresh herbs, spices, or lemon juice to your plate.
Smoking and drinking alcohol can also affect your sense of taste. If you smoke, quitting may not only improve your sense of taste and smell, but also your health in many other ways. If you drink alcohol, consider stopping or cutting back.
Some medicines can change how food tastes, make your mouth dry, or reduce your appetite. In turn, some foods can change how certain medicines work. You might have heard that grapefruit juice is a common culprit when used with any of several drugs. Chocolate, licorice, and alcohol are some others. Whenever your doctor prescribes a new drug for you, be sure to ask about any food-drug interactions.
Just not hungry?
Changes to your body as you age can cause some people to feel full sooner than they did when they were younger. Lack of appetite can also be a side effect of a medicine you are taking. Talk with your doctor about any side effects you may be experiencing. Your doctor may be able to suggest a different drug.
Try to be more active. In addition to all the other benefits of exercise and physical activity, these may make you hungrier. If you aren’t hungry because food just isn’t appealing, there are ways to make it more interesting. Make sure your foods are seasoned well, but not by adding extra salt. Try using lemon juice, vinegar, or herbs to boost the flavor.
Vary the shape, color, and texture of foods you eat. When you go shopping, look for a new vegetable, fruit, or seafood you haven’t tried before or one you haven’t eaten in a while. Some grocery stores have recipe cards near items, or you can ask the staff for suggestions about preparing the new food or find recipes online. Foods that are overcooked tend to have less flavor. Try cooking or steaming your vegetables for a shorter time and see if that gives them a crunch that will help spark your interest.
Too sad to eat?
Being unhappy can cause a loss of appetite. Feeling down every once in a while is normal but if these feelings last a few weeks or months, talk with your doctor. Help and treatment options are available. Read more about depression and older adults.
Food allergies or dietary restrictions?
Some older adults have allergies to certain foods, such as wheat, nuts, or dairy. Others may have dietary restrictions for religious, ethical, or personal reasons. Whatever your dietary needs are, it is still possible to choose healthy foods.
Avoiding dairy? Talk to your health care provider about how to get enough calcium and vitamin D. Even lactose-intolerant people might be able to have small amounts of milk when taken with food. There are also nondairy food sources of calcium, lactose-free milk and milk products, calcium- and vitamin D-fortified foods, and supplements.
Gluten sensitivity or allergy? Check out these resources that explain the different types of gluten sensitivities and allergies and learn how to make smart food choices for each type.