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7 Healthy Foods All Seniors Should Be Eating

two seniors making a salad and sandwich which are included in the 7 healthy foods for seniors

Eating nutritious food is important at all stages of life, but healthy food for those aged 50 and above is particularly important. As we age, our bodies become less efficient at absorbing nutrients from food. This is why eating a healthy diet is so important for seniors. Eating nutrient-rich foods helps to ensure that the body gets the nourishment it needs to function correctly and for a person to live a healthy lifestyle. There are seven healthy foods all seniors should be eating in particular. At Buckner Retirement Services, we offer premier living communities with nutritious meals that include these seven healthy foods served each day.

Healthy Food for Age 50 and Above

1. Fruits

Most people know that a healthy diet is not complete without fruit. Fruits are especially important for seniors because they contain essential vitamins and minerals. Fruits also naturally include a range of antioxidants that can work wonders for the body and even decrease the risk of heart disease, cancer, and diabetes.

2. Vegetables

Eating vegetables is critical to maintaining an overall healthy and balanced diet. Vegetables can help ward off chronic disease and boost the immune system, enabling it to fight germs and diseases better. Regularly consuming vegetables has also been shown to reduce the risk of severe diseases like heart disease, stroke, heart attack, and even some types of cancers. Vegetables aid in nutrient absorption as well, especially fiber and potassium, which most seniors do not get enough of.

3. Lean Protein

Protein is vital to a balanced diet, but not all protein is created equal. Protein heavily processed or high in fat can cause weight gain and contribute to poor heart health. Lean protein, on the other hand, can help lower blood pressure and has been shown to balance good cholesterol levels. Eating a few portions a day of chicken or fish should be a staple in every senior’s diet.

4. Whole Grains

Whole grains have been part of a healthy human diet for centuries. In recent years, grains have earned a bad reputation due to low-carb diet trends. However, whole grains contain significant sources of fiber, iron, potassium, and other crucial nutrients. Examples of common whole grains include:

  • Quinoa
  • Oatmeal
  • Millet
  • Bulgur
  • Barley
  • Wild rice
  • Buckwheat

Whole grains are versatile and can be incorporated into just about any meal.

5. Beans

Beans are an often overlooked food type but rich in several nutrients, including protein, iron, fiber, calcium, and potassium. Some seniors are on supplements for these nutrients when often they can be found right in everyday beans. Beans are also low in fat and can be conveniently added to daily recipes.

6. Nuts

Some consider nuts an indulgent snack, but nuts have several health benefits and make great healthy food for ages 50 and above. Nuts contain protein, healthy fats, vitamins, and minerals. Since our bodies are slow to process nuts and their fats, nuts also help regulate food intake and help the body burn energy efficiently. They are heart-healthy and help protect against heart disease as well.

7. Fat-Free Dairy Foods

While dairy products like ice cream and whole milk aren’t recommended as part of healthy eating for those over their 50s, fat-free dairy foods have many benefits. Rich in nutrients, fat-free dairy foods provide high amounts of calcium, potassium, vitamin A, and vitamin B12. Look for products fortified with vitamin D, as they help the body absorb calcium intake.

Learn More About Healthy Eating for Seniors at Buckner Retirement Services

Seniors will find these seven healthy foods regularly incorporated into meals served at Buckner Retirement Services. We understand healthy eating for over 50s and beyond, and nutrition is a top priority in all our meals. The Buckner Retirement Services team is proud to offer seniors various healthy food options that are perfect for those over 50. Our meals provide the nutrients seniors need to maintain their health and well-being, and we are always happy to answer any questions about our menus. Call us today at 855.931.5688 to find out more about the living options and healthy lifestyle at Buckner Retirement Services.