Fall Season Nutrition Tips for Seniors

Nutritious food keeps our bodies healthy and gives us energy to keep moving. As the years progress and our bodies change, so, too, do the nutritional requirements for maintaining a healthy, active lifestyle. With autumn on the horizon, it’s a great time to highlight healthful options to enhance daily meals. Let’s look at some enticing fall season nutrition tips for seniors.

Lean Proteins

Muscles naturally decrease in mass and strength as we age, which can lead to greater risk of falls and breaks, physical difficulties and mobility issues, and loss of independence. For seniors, one of the keys to maintaining muscle tissue is a protein-rich diet. And since fall is the ideal season for comfort foods, we have some suggestions for adding healthy proteins with minimal fat.

• Lean ground beef and pork tenderloin are great sources of protein that can serve as a main dish or be incorporated into chili or a hearty stew (with your favorite seasonal veggies).
• Skinless chicken and turkey offer substantial amounts of protein with minimal fat and can be used in creamy or broth-based soups.
• Eggs provide a versatile option for protein and good cholesterol as well as other key nutrients that can help safeguard against chronic disease.
• Fish such as salmon and tuna are packed with protein and omega-3s, which promote heart and brain health. Cod and halibut also provide a lot of protein with fewer calories.
• Plant-based meat substitutes provide a high-protein option for use in stews and chili, tacos, or sloppy joes.

Fruits and Vegetables

No matter your age, fruits and veggies should be a mealtime staple. Chock full of essential vitamins and minerals while being a good source of fiber, these colorful and flavorful additions are power foods that help prevent chronic diseases and promote overall well-being. Their low caloric value and fat content makes them a great part of a healthy, balanced diet. And fall is the perfect time to harvest your favorite produce or try something new, such as these seasonal favorites:

• Cranberries reach peak ripeness in the fall, making it the ideal time to add their sweet-tart flavor to salads, breads, desserts, and more. They’re also rich in antioxidants and support urinary tract health.
• High in fiber, antioxidants, and vitamins, pears are beneficial for digestion and heart health and can be enjoyed either fresh or roasted.
• Antioxidant-rich cauliflower is a versatile veggie that can be eaten raw, roasted, mashed, or used as a substitute for rice. It also contains anti-inflammatory compounds for protection against chronic diseases.
• Grapes make a great snack or can be added to salads. They’re packed with antioxidants and other nutrients, which can benefit heart health, blood pressure, and brain function.
• Rich in vitamins, minerals, and antioxidants, sweet potatoes are known to aid in immune and digestive function, improve vision, and possibly lower your risk for chronic diseases.

Many fall vegetables—such as carrots, mushrooms, kale, celery, squash, and more—can be added to comforting soups to add flavor, texture, color, and a whole host of essential vitamins and minerals.

Whole Grains

Whole grains are a good source of vitamins, minerals, and antioxidants, all of which are essential for maintaining overall health. For seniors, these essential nutrients can help boost the immune system and protect against age-related diseases and illnesses. And fall is the perfect time to take advantage of a variety of benefits whole grains have to offer. By including them in seasonal dishes, you’re both adding flavor and boosting nutrition.

• Start the day with whole-grain oatmeal, cereals, granola, or whole wheat toast for heart health and digestive support.
• Whole-grain crackers or popcorn provide healthy snack options that are low in calories and a good source of fiber.
• Quinoa or barley in soups and stews adds an abundance of vitamins, minerals, and fiber to help lower cholesterol and improve digestion.
• Brown rice’s high nutritional content and heart-healthy attributes make it a great option for a side dish.

Hydration

Staying hydrated is a major factor in maintaining organ function as well as overall health. With cooler fall temperatures, it may be more difficult to remember to drink water. Additionally, the body’s ability to recognize thirst decreases with age. So, seniors are often at higher risk for dehydration without even knowing it.

Even if you don’t feel thirsty, remember to hydrate. Adequate water intake helps maintain blood pressure, regulate body temperature, and keep joints flexible, which can also help prevent falls. Warm teas and soups as well as water-rich fruits also help with hydration while providing flavor and nutrients.

Savor the Season at Southview

We hope these nutrition tips for seniors will get you thinking about how you can incorporate new and favorite seasonal elements into your meals this fall and beyond. Each of our Southview Senior Communities has an onsite chef and trained kitchen staff preparing healthy, nutritious meals for residents each day. To learn more about our properties and the amenities we offer, schedule a tour at the Southview location nearest you.