Include fruit or vegetables. Most older adults don’t get the daily recommended 1½ to 2 cups of fruit and 2 to 3 cups of veggies. The antioxidants in produce help prevent cell damage linked to conditions like heart disease and cancer, according to Dueñas-Tanbonliong. Produce also offers fiber. When you can, incorporate foods like vitamin C-rich berries, oranges, and bell peppers; lycopene-packed watermelon, pink grapefruit, and strawberries; and beta-carotene-filled mango, spinach, and papaya.
Focus on key nutrients. It can be a challenge to get enough vitamin B12, calcium, and vitamin D, in particular. Stomach acid production declines with age, and that can affect B12 intake. “As many as 30 percent of adults over the age of 50 have trouble absorbing enough vitamin B12 from food,” Dueñas-Tanbonliong says. A deficiency can lead to fatigue, irritability, and cognitive problems. You can’t increase absorption, but eating more B12-rich foods gives you more chances to boost your intake of the vitamin.
Calcium and vitamin D are important for bone health. Eating too little can contribute to the development of osteoporosis, weak and fragile bones that can make you more susceptible to fractures and falls. Dairy foods like low-fat cheese, cottage cheese, and kefir can pack vitamin B12, calcium, and vitamin D. Fortified cereal with soy milk, or flaked salmon (tossed with dill and lemon juice for flavor, and served on whole-grain crackers) also provides all three.
Eat hydrating foods. “Not a lot of people know this, but 20 percent of our water intake comes not from beverages but from food,” Dueñas-Tanbonliong says. Try water-rich produce like melon and cucumbers, or snacks you can sip or slurp, like minestrone or tofu miso soup, a blueberry-banana smoothie, or yogurt layered with fruit.
Indulge a little. “It doesn’t have to be an all-or-nothing approach,” Dueñas-Tanbonliong says. Just make a treat healthier by pairing a small serving with a more nutrient-dense food. Try ice cream and berries to boost fiber and antioxidants. Dip a handful of tortilla chips into a blend of salsa and cottage cheese for protein. Or crumble a chocolate chip cookie on yogurt.
