5 Tips for Eating Healthier and Living Longer

​Eating healthy is important at any age, but it becomes even more important as you age. Many older adults suffer from malnutrition. When trying to eat healthy, follow these tips to improve your quality of life. 

Calcium and Vitamin D

Older adults need increased calcium and vitamin D to help maintain bone health and strength. It is recommended to have three servings of vitamin D-fortified low-fat or fat-free milk or yogurt each day. Other calcium-rich foods include fortified cereals and fruit juices, dark green leafy vegetables and canned fish with soft bones. If you take a calcium supplement or multivitamin, choose one that contains vitamin D. Other important nutrients for older adults include: Vitamin B12, Fiber, and Potassium.

Source:https://www.eatright.org/health/wellness/healthy-aging/special-nutrient-needs-of-older-adult

​Be Active in Your Own Way

Being physically active can help you stay strong and independent as you age, improving quality of life, and reduce the risk of disease and disability. It is important to find an activity that is appropriate for your fitness level. Strive for at least 10 minutes of exercise at a time and increase as tolerable. Include activities that improve balance, increase strength, and reduce your risk of falling such as lifting small weights. Being active will make it easier to enjoy regular activities such as shopping or gardening. If you are not sure about your level of fitness, check with your doctor before starting an intense exercise program or vigorous physical activity.
Source: https://www.choosemyplate.gov/older-adult

​Know Your Food Groups

It is important to consume well-balanced meals from all of the five food groups (fruit, vegetables, grains, protein, and dairy). Add color to your plate with a variety of fruits and vegetables. Eating all the colors of the rainbow make sure you are consuming all of the essential vitamins and minerals in a healthy diet. Fruits and vegetables can make a great snack in between meals!
Source: https://www.nia.nih.gov/health/know-your-food-groups

​How to Choose Whole Grains

Choosing whole grains provide individuals with more fiber, vitamins, and minerals than refined/ white grain products. Some whole grains include popcorn, brown rice, wild rice, buckwheat, bulgur, and quinoa. These will be listed as such on an ingredient list. To determine whether other grains are whole grains look at the first food on the ingredients list should contain the word "whole," prior to the name of the grain, such as whole wheat, whole oats, or whole grain corn. Ingredients are listed in order by weight from greatest to least. The first ingredient will be in the greatest amount by weight. It is recommended that 50% of the grains consumed are whole grains.
Source: https://www.nia.nih.gov/health/know-your-food-groups

​Food Safety- Important for Aging Adults

Foodborne illness, commonly known as food poisoning, is any illness that is caused by the food you eat. Safe food handling can help reduce your risk of getting sick from food. It is especially important for older adults that are vulnerable to illness and can take longer to recover. Tips:

• Never thaw food at room temperature. Always thaw food in the refrigerator, in cold water, or in a microwave. After thawing in cold water or in the microwave, you must cook the food immediately.
• Wash hands with warm soapy water before preparing food. Wash hands, utensils, cutting boards, and other work surfaces after contact with raw meat and poultry. This helps prevent cross contamination.
• Never leave perishable food out of refrigeration for more than two hours. This includes take-out foods, leftover meals, and meals-on wheels deliveries.
• Thoroughly cook raw meat, poultry (165F), and fish (145F).

Source: https://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/at-risk-populations/older-adults-and-food-safety/ct_index

Use these tips to stay healthy!

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​Martin Luther Campus is part of the Ebenezer family of Lutheran Senior Care Communities. We provide transitional care and assisted living apartments for seniors in Bloomington. We also have adult day clubs and memory care programs for seniors living at home. We’re located at 1401 East 100th St. Bloomington, MN. Are you interested in transitioning to assisted living or do you have a loved one that needs assisted living? Call us at  952.888.7751.