Let’s face it. There’s a reason why so many seniors have trouble eating nutritiously every day. It’s not always easy! The following tips will help you “speak the language” of good nutrition and help you feel in control.
Say “no” to eating alone
Eating with company can be as important as vitamins. Think about it: a social atmosphere stimulates your mind and helps you enjoy meals. When you enjoy mealtimes, you’re more likely to eat better. If you live alone, eating with company will take some strategizing, but the effort will pay off.
- Make a date to share lunch or dinners with grand children, nieces, nephews, friends and neighbors on a rotating basis.
- Join in by taking a class, volunteering, or going on an outing, all of which can lead to new friendships and dining buddies.
- Adult day care centers provide both companionship and nutritious meals for seniors who are isolated and lonely, or unable to prepare their own meals.
- Senior meal programs are a great way to meet others. Contact your local Senior Center, YMCA, congregation or high school and ask about senior meal programs.
Loss of appetite
First, check with your doctor to see if your loss of appetite could be due to medication you’re taking, and whether the dosage can be adjusted or changed. Then let the experimenting begin. Try natural flavor enhancers such as olive oil, vinegar, garlic, onions, ginger, and spices.
Make chewing easier by drinking smoothies made with fresh fruit, yogurt, and protein powder. Eat steamed veggies and soft food such as couscous, rice, and yogurt. Consult your dentist to make sure your dentures are properly fitted.
Drink 8 -10 glasses of water each day. Period. Take a drink of water after each bite of food, add sauces and salsas to foods to moisten, avoid commercial mouthwash, and ask your doctor about artificial saliva products.
I don’t like healthy food
If you were raised eating lots of meat and white bread, a new way of eating might sound off-putting. Don’t beat yourself up. Eating healthfully is a new adventure. Start with small steps:
- First and foremost, commit to keeping an open mind.
- Try including a healthy fruit or veggie at every meal.
- Focus on how you feel after eating well – this will help foster new habits and tastes.
Stuck in a rut
Rekindle inspiration by perusing produce at a farmers market, reading a cooking magazine, buying a new-to-you spice, or chatting with friends about what they eat. By making variety a priority, you’ll soon look forward to getting creative with healthy meals.
If you can’t shop or cook for yourself…
There are a number of possibilities, depending on your living situation, finances and needs:
- Take advantage of home delivery. Many grocery stores have Internet or phone delivery services.
- Swap services. Ask a friend, neighborhood teen or college student if they would be willing to shop for you.
- Share your home. If you live alone in a large home, consider having a housemate / companion who would be willing to do the grocery shopping and cooking.
- Hire a homemaker. Try to find someone who can do the shopping and meal preparation for you.
Reprinted with permission for personal or non-profit use. Visit www.helpguide.org to see the article with links to related articles. This material is for information and support; not a substitute for professional advice.