As we age our bodies and life circumstances change. Changes in our home life, health, medications, income, along with decreased senses (especially taste and smell)may accompany the aging process. You probably have noticed loss of muscle mass, which may increase frailty or maybe some weight gain as we tend to burn fewer calories. This makes protein intake crucial which is usually the nutrient older adults eat the least of. As we age and become less active, we may need fewer calories but we need just as many nutrients; so that means what you do eat needs to be high in nutrients to meet your body’s energy needs and we need to try to avoid empty calorie foods that only give us calories and not nutrients like sugar-sweetened drinks such as soda pop, and desserts or candy, junk food such as chips, plus butters, white breads, white rice and pastas.

Being underweight may be related to not having enough to eat, not eating enough foods that are nutrient dense, or having an illness or disease. Being overweight increases risk for many health issues, so eating wisely and trying to stay physically active helps preserve muscle and bone. Don’t eat mindlessly in front of the TV as then you miss the “fun” of savoring and chewing your food and are much more likely to over eat. If you are eating out of a bag or container, put a portion size in a bowl and only eat that amount. ALWAYS read the label on your food. Even the healthiest sounding product can be loaded with sugar and fats; plus make sure to notice the serving size as the product may have fewer sugars and fat per serving but be a 2 or 3 serving package. Being aware of portion sizes and watching the amount of food you eat will help you manage your weight. It is important to learn the difference between a serving and a portion, and how to choose the right amount of food for you.

We need to watch sodium intake as we get older to avoid high blood pressure or water retention, the recommendation is less than 1500 mg per day which is a measly 2/3 teaspoon. Be aware of the sodium levels in packaged foods you buy and use other spices to cook with. Rinse canned foods. Plan and prepare your own meals if able, cook ahead and freeze portions for easy heat and serve meals.

Consult with a registered dietitian to help address these concerns.

Make sure you have your doctor check your B12 and Vitamin D levels as many of us need to use supplements as we get older to maintain appropriate levels.

Increase your activity level even if it is getting up every hour to walk around the house, and then do more as your comfort allows. It will get easier if you make it a routine. Be good to yourself. Even if you don’t feel like doing anything, make an effort for your own good. Stay connected and in touch with family and friends, join a social group, sit outside and enjoy the fresh air and get enough sleep.

Remember it is never too late to improve your eating plan, be more physically active and be good to yourself for a healthier life.