As we age, nutrition becomes increasingly important. Research has shown that seniors who take special care to keep their bodies optimized with proper nutrition are healthier, happier, and more energetic as they reach their golden years. But senior nutrition essentials go beyond understanding what to eat: seniors also need to know when to eat, how to cook for optimal nutrition, and where to find easy-to-prepare snacks.

Protein Is Essential

Protein is essential for senior nutrition, as it helps fight muscle deterioration and keeps bones strong. Seniors should aim to get at least 50 to 60 grams of lean protein each day. Good sources of protein for seniors include lean meats, poultry, fish, eggs, non-fat dairy products, soy, nuts, and seeds.

Fruits and Veggies Provide Key Nutrients

Fruits and vegetables are essential parts of any healthy diet, regardless of age. Seniors should strive to eat a variety of different fruits and vegetables, as they each provide a different array of vital nutrients. Fruits and vegetables should make up at least half of each plate. Some of the most nutrient-rich options for seniors include dark leafy greens, citrus fruits, and cruciferous vegetables.

Stay Hydrated

Proper hydration is key for senior health, as it helps flush out toxins and prevents dehydration. Seniors should aim to drink about 1.5 to 2 liters of water a day. Water is obviously the best choice for hydration, but eating a variety of fruits and vegetables throughout the day can also help ensure proper hydration.

Movement Matters

In addition to proper nutrition, seniors should also focus on staying physically active. Regular exercise can help seniors stay strong, reduce the risk of falls, improve balance, and maintain joint flexibility. Even small amounts of movement, such as walking a few blocks a day or doing simple exercises at home, can make a big difference.

Prioritize Sleep

Getting enough restful sleep is also important for seniors. Adults over the age of 60 need 7 to 9 hours of sleep per night. To help ensure a restful and deep sleep, seniors should avoid caffeine late in the day, create a calming bedtime routine, and make sure their bed is comfortable.

Get Help When Needed

Finally, seniors should not be afraid to reach out for help if they are having difficulty navigating the ins and outs of proper nutrition or seeking advice on healthy lifestyle changes. Family members, friends, and health care professionals are all great sources of information and support in helping seniors stay as healthy and vibrant as possible.