SilverSneakers instructors can be a positive influence for small changes to promote optimal aging. Below is a summary of the ideas discussed in this course to improve nutrition through healthy eating. Be sure to check out the resources and online tools in the resource section of this learning module.
- Drink plenty of liquids. With age, there may come some loss of sense of thirst. In addition, some medications might make it even more important to get enough liquids daily. The National Institute of Health recommends consuming a full cup of water whenever older adults take medications; consume fluids before exercise or when going outside on a hot day; and sipping fluids between bites of food during meals. SilverSneakers instructors can help their participants with hydration goals by coaching for a water break several times during class. Be a good example and have your water bottle with you, and take water breaks yourself.
- Make eating a social event. Meals are more enjoyable when we eat with others. If appropriate at your location, SilverSneakers instructors might arrange for a monthly potluck luncheon after class. Or invite class participants to bring a bag lunch and share it together.
- Plan healthy meals. Trusted nutrition information can be found at ChooseMyPlate.gov and the National Institute on Aging. Advice can be found on what to eat, how much to eat and which foods to choose, all based on the Dietary Guidelines for Americans. Search for recipes online using key words, such as “simple healthy dinners”, “healthy dinners for one”, or “easy weeknight meals”.
- Know how much to eat. The National Institute on Aging (NIA) encourages all Americans to learn to recognize how much to eat and to control portion sizes. Enjoy all foods in moderation. Learn to make substitutions, not sacrifices. Look for some tips below.
- Rather than eating from the chip bag or cracker box, prepare the correct portion size in a small bowl.
- Use a smaller dinner plate or a plate with dividers for meals.
- Leave the food on the counter rather than placing the food on the table where it may be easier to reach for “seconds.”
- Try to fill up on fruits and vegetables first.
- Drink a cup of water before a meal.
- Place your fork down on the table between bites.
- Take 15-20 minutes to enjoy your meal sitting down at the table instead of in the living room in front of the TV or at the computer screen.
- Keep a food journal or use a food tracking app.
- Eat a variety of vegetables and fruits. Include a variety of different colored vegetables at each meal. Most vegetables and fruits are a low-calorie source of important nutrients for healthy aging. Vegetables and fruits are also a good source of fiber. Fresh and in-season, frozen and canned are all good choices. Just be aware of added salt, sugar or other ingredients in frozen and canned vegetables and fruits.
- Use fresh nutrient-dense foods as a basis for smaller, more frequent meals.
- Try new fruits, vegetables and seasonings that are easy to prepare.
- A variety of chopped spices and fresh spice pastes can be found in the produce section of many grocery stores.
- Packaged peeled, cooked beets can be found in many produce sections.
- Diced, packaged fresh vegetables from the produce section can be an easy addition to meals, while removing the obstacle of chopping.
- Many canned or jarred vegetables packed in water or oil can be a simple, nutrient-dense option to add to meals. Look for canned fruit in fruit juice as opposed to syrup. Be aware of added salt or sugars.
- Healthy fruit and vegetable options can be found in the freezer section.
- Eat for your teeth and gums. For many people, teeth and gums change with age. People with dental problems sometimes find it hard to chew fruits, vegetables or meats. To avoid missing out on important nutrients, eating softer foods can help. NIA recommends cooked or canned foods like unsweetened fruit, low sodium soups or canned tuna. Cooked and packaged beets can often be found in the produce section. Steaming carrots makes them soft while maintaining important nutrients. Soaking raw cashew nuts over night and blending with some of the water from soaking can make a healthy whipped “cream.” Blend in various fruits for a healthy treat that is nutrient dense and easy on the teeth.
- Use herbs and spices. Aging may bring about a change in taste and smell, affecting the flavor of foods. Some medicines can also change how food tastes. Add flavor to meals with a variety of herbs and spices. In addition to the spice section at the grocery store, many produce sections offer a variety of herbs in the form of pastes. Fresh herbs can be found in the produce section or in season at a local farmers market.
- Keep food safe. Food-related illness can be life threatening for an older person. Be aware of expiration dates. Clean out the refrigerator weekly and get rid of any foods that might not be safe. The list below presents other foods that should be avoided by the elderly, according to the U.S. Department of Agriculture.
- Raw or undercooked fish, shellfish, meat and poultry
- Refrigerated or smoked fish (for example, lox)
- Hot dogs, deli meats and luncheon meats (unless these are reheated to 165 degrees F)
- Raw or unpasteurized milk and milk products
- Soft cheeses made from unpasteurized milk including feta, brie, camembert, blue and queso fresco
- Raw or undercooked eggs or egg product, as found in cookie dough, eggnog and some salad dressings
- Raw sprouts
- Unwashed fresh vegetables, including lettuce
- Unpasteurized juice from fruits and vegetables
- Read the Nutrition Facts label. Learn to make the right choices when buying food. Pay attention to important nutrients, such as calories per serving, fats, sodium and other information on the Nutrition Facts label. Empower older adults to ask their doctor if there are ingredients and nutrients that are important for them to increase or decrease.
- Ask your doctor about vitamins or supplements. Food is the best way to get the nutrients we need. Older adults that are concerned about taking vitamins or other dietary supplements (pills or powders with herbs and minerals) should talk to their doctor first. More may not be better. Some vitamins and supplements can interfere with prescribed medications or affect medical conditions.
Often people know they should make changes to their diet but may not know where or how to begin. Sharing small and meaningful tips in the SilverSneakers class setting and providing opportunities to put those ideas into practice can empower our participants toward healthier eating for optimal aging. Small changes over time can add up to big, healthy results.