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Home > Senior Care Blog > A Nutrient-Rich Diet Is Essential To Senior Health
Health Eating for Seniors | March 19, 2025
A nutrient-rich diet is essential to a senior’s health and well-being. The Public Health Agency of Canada has identified that seniors are at a higher risk of malnutrition due to a variety of factors. These include chronic diseases, physical disabilities, isolation, limited income, and medications that can hinder nutrient absorption.
While seniors need approximately 25 percent fewer calories than younger adults, it’s crucial that the calories they consume are packed with essential vitamins and minerals. Efficient eating, which focuses on nutrient-dense foods rather than calorie-dense foods, is key for maintaining senior health.
Healthful eating makes a big difference in the well-being of seniors, says the National Institute on Aging of the National Institutes of Health (www.nia.nih.gov).
The effects of poor nutrition build up over time, and can lead to fatigue and a weakened immune system. This can leave seniors vulnerable to pneumonia and other serious infections, and increase the risk of death.
Foods with high nutrient density include fruits and vegetables, whole grains, nuts, legumes, healthy sources of protein and low-fat dairy products. In contrast, highly processed foods generally contain more calories but fewer nutrients, leaving people hungry after eating them.
The Dieticians of Canada recommends a diet that is low in saturated fats and contains five or more servings of fruits and vegetables each day. The CDC’s www.FruitsandVeggiesMatter.gov Web site includes a tool to help determine recommended consumption of fruits, vegetables and calories based on age, sex and activity level.
The CDC reports that less than one-third of adults 65 years and older meet its “5 A Day” recommendation for fruit and vegetable consumption, despite the fact that an improved diet can extend a person’s life span and reduce the incidence of chronic illness such as heart disease, stroke, some types of cancer, diabetes and osteoporosis.
Seniors require substantially greater Recommended Dietary Allowances (RDAs) of certain key nutrients than younger adults. The International Food Information Council (IFIC – www.ific.org) reports that these nutrients include:
Some experts believe that over time our bodies lose the ability to use protein, so we need more of it in our later years. Protein helps seniors maintain body tissues, the immune system and muscle mass. The IFIC suggests that seniors stretch their protein budget by minimizing meat, poultry and fish portions while filling in with more economical protein sources such as legumes, eggs, peanut butter and low-fat dairy products.
Certain medications and age-related changes interfere with absorption and retention of these nutrients. So, seniors generally need more of them.
Strengthens teeth and bones–reducing the risk of developing osteoporosis–and promotes contraction and relaxation of muscles, including the heart muscle; blood clotting; and production of new cells and body tissues. It also decreases the risk of kidney stones, helps limit the growth of colon cancer cells and helps control blood pressure.
Helps calcium function to its fullest extent. Seniors who have difficulty tolerating dairy products–a rich source of calcium and Vitamin D–can strive to optimize their intake of it by drinking smaller amounts, drinking reduced-lactose milk, taking lactase enzyme tablets and eating yogurt with live, active cultures.
B6 absorption declines with age and can be affected by some medications. This vitamin plays an important role in immune system function, metabolism of food and formation of red blood cells. Low B6 and folate levels have been associated with increased levels of homocysteine, a significant marker of coronary artery disease and stroke. B6 is provided by bananas, whole-wheat bread, chicken, eggs, oatmeal, peanut butter, pork, potatoes, brown rice, tuna, shellfish and walnuts.
Another vitamin lacking in seniors’ diets. It can be found in fortified cereals, lean meat and some fish and seafood.
Water is another key to optimal senior health. Seniors tend to be less sensitive to thirst, so they need to make a point of consuming enough water each day—eight 8-ounce glasses. Proper hydration helps flush toxins from the body, maintain flexibility in the joints, relieve constipation, and maintain mental focus.
Foods high in water content can help fulfill this need. These include melons, grapes, cucumbers, onions, apples, cabbage and soup.
Firstly, if you are concerned about the health and well-being of your aging loved ones, we can help with 24-hour care. We offer senior care, post-surgery care, palliative care, personal care, senior living transition services, and much more!
Aging in place means keeping seniors happy and healthy at home. Comfort Keepers® trained caregivers provide seniors with the highest quality of life possible. In particular, our Interactive Caregiving™ system provides care that addresses safety, nutrition, mind, body, and activities of daily living.
Personal and empathetic care starts in the heart and allows us to meet our clients’ needs. Our philosophy is to elevate the human spirit. Our caregivers will be there every step of the way to ensure your loved one has a better quality of life.
Our unique services offer families respite care, overnight care, personal care, companionship care, palliative care, and end-of-life care. To learn more, contact the Comfort Keepers Victoria office.
If you are searching for home care near you, we can help! Comfort Keepers® Victoria can provide home care for Victoria and surrounding areas. Service territory includes Colwood, Saanich, Sidney, James Bay, and Oak Bay. Please call (778) 265-5999 and learn how your loved ones can receive compassionate, professional in-home care.
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