5 Healthy Holiday Nutrition Tips for Seniors
Entrusted Legacy Law
Dec 22, 2022
Pennsylvania - Greater Pittsburgh Area
Email US
Click to Email Us
Yuletide is just around the corner. They say it’s the most wonderful time of the year. However, you should take care of yourself during the holiday, especially if you're a senior.
Proper nutrition is key to maintaining good health. This is especially true during the holiday when there are many temptations to indulge in unhealthy foods and drinks.
Fret not. Here you will find some healthy holiday nutrition tips for seniors. Keep reading to see how you can enjoy the season while promoting good health and overall well-being.
How Older People Can Stay Healthy During the Holiday
Holidays could mean devouring processed foods and drinking carbonated and alcoholic beverages. The temptation to indulge is strong, but doing so can lead to weight gain and other health problems.
That said, seniors should maintain healthy eating habits, whether at home or in an assisted living facility. Follow these five nutrition tips to enjoy the season without compromising health:
1. Eat healthy foods
Proper nutrition begins with a balanced diet vital during the holiday season. It means eating healthy foods from all the different food groups. The World Health Organization (WHO) recommends maintaining a healthy diet for proper nutrition by eating:
- Whole fruits and green, leafy vegetables
- Foods from animal sources (lean meat, fish, eggs, and milk)
- Staples like cereals or starchy tubers
- Legumes (lentils and beans)
- Rich in nutrients, fruits, vegetables, and lean proteins can help you feel fuller for longer, reducing the temptation to snack on unhealthy foods.
2. Always stay hydrated
Hydration is vital for overall health, and seniors are particularly vulnerable to dehydration. Make sure to drink plenty of water throughout the day. Likewise, avoid sugary and alcoholic beverages, which further contribute to dehydration.
According to the Mayo Clinic Organization, your daily fluid intake (DFI) should be:
- 3.7 liters for men (15.5 cups)
- 2.7 liters for women (11.5 cups)
Drinking plenty of water keeps you feeling full and prevents you from overeating. It also helps flush out all the toxins in your body, so make sure to meet the required DFI every day. Consider keeping a water bottle on hand to ensure staying hydrated is even more convenient.
3. Limit salt, sugar, and fat intake
Another vital tip is to watch your intake of salty, sugary, and high-fat foods. They're often abundant during the holiday season, which can be very tempting.
Try to limit your intake of these high-calorie choices and look for low-sugar, low-salt, and low-fat options. Be mindful of the number of these ingredients in the foods and drinks you consume. Choose healthier options, such as fruits, vegetables, and lean proteins.
For your reference, take the WHO’s health recommendations on this:
- Limit added sugar to less than 10 percent of your total energy intake. (Energy intake refers to calories, which should be balanced with energy use.) Less than 5 percent proves extremely beneficial to one’s health.
- Keep the salt that you add to your food at less than 5 grams per day. On nutrition labels, look for a sodium count of less than 2 grams.
- Reduce your total fat intake to less than 30 percent of the total energy intake. Reduce saturated fats to less than 10 percent, and trans-fats to less than 1 percent. Better yet, replace both saturated fats and trans-fats with unsaturated fats.
4. Resort to portion control
Overeating is prevalent during the holiday season. It can be easy to overindulge, especially when surrounded by delicious foods. So, in addition to eating a balanced diet, pay attention to portion sizes.
To avoid consuming too many calories, consider using smaller plates. Those who use smaller ones will likely eat less than those with larger ones. You can also try filling half your plate with fruits and vegetables and the other half with lean proteins and whole grains.
According to Nancy Mitchell, RN at Assisted Living, portion control is an effective way to maintain a healthy weight. “We're wary of what we put on our patients’ plates,” she says. “Not only do we use smaller plates, but we also track their food consumption. We want to ensure our residents avoid consuming too many calories and increasing their risk of chronic diseases.”
5. Stay physically active
This part is a bonus because physical activity isn’t necessarily a nutrition tip. However, it indirectly affects seniors’ nutrition and overall health. You'll probably eat and drink more during the holiday. So, being physically active during this time of the year is even more necessary.
Incorporate physical activity into your daily routine. Of course, you don’t necessarily have to hit the gym or attend a dance class. Whether it is doing household chores or taking brisk walks around the neighborhood, any form of physical activity will do.
The Bottom Line
The holidays can be challenging when it comes to maintaining a healthy diet. This is especially true for seniors, who should be wary of what to eat and drink.
That said, follow the healthy holiday nutrition tips discussed above:
- Eat a balanced diet
- Drink plenty of water
- Restrict your salt, sugar, and fat consumption
- Regulate your portion sizes
- Engage in a regular physical activity
With deliberate planning and conscious effort, it's possible to have a happy and healthy holiday season.
Other Articles You May Like
Rehabilitation Services Provided in Skilled Nursing Facilities
Rehabilitation Services Provided in Skilled Nursing FacilitiesRehabilitation services are a cornerstone of skilled nursing facilities (SNFs), designed to help individuals recover from illnesses, injuries, or surgeries and regain their independence. Heres a closer look at the rehabilitation services offered in skilled nursing facilities and their benefits.1. Physical TherapyPhysical therapy is a critical component of rehabilitation in skilled nursing facilities. It focuses on helping residents restore strength, mobility, and physical function after surgery, injury, or a medical event such as a stroke. Key aspects of physical therapy include: Strength Training: Exercises to rebuild muscle strength and endurance. Balance and Coordination: Techniques to prevent falls and improve stability. Mobility Exercises: Activities designed to improve range of motion, walking ability, and the use of mobility aids such as walkers or wheelchairs. By working closely with licensed physical therapists, residents can achieve improved independence and a better quality of life.2. Occupational TherapyOccupational therapy in SNFs is designed to help residents regain the skills needed for daily living. This therapy focuses on enhancing a persons ability to perform activities of daily living (ADLs) such as dressing, grooming, eating, and bathing. Specific interventions include: Adaptive Techniques: Teaching residents how to use assistive devices or modify tasks to suit their abilities. Fine Motor Skills Training: Improving dexterity for tasks like buttoning clothes or holding utensils. Energy Conservation Strategies: Helping residents manage fatigue and perform tasks more efficiently. Occupational therapists work with residents to restore independence and adapt to new physical or cognitive limitations.3. Speech TherapySpeech therapy addresses communication and swallowing difficulties that may result from strokes, neurological disorders, or other medical conditions. Speech-language pathologists (SLPs) in skilled nursing facilities focus on: Swallowing Therapy: Treating dysphagia (difficulty swallowing) to prevent complications like choking or aspiration pneumonia. Communication Training: Helping residents regain or improve their ability to speak, understand language, or use alternative communication methods. Cognitive Therapy: Assisting residents with memory, problem-solving, and organizational skills. Speech therapy improves both safety and quality of life by enabling residents to eat, communicate, and engage with others effectively.4. Specialized Rehabilitation ProgramsSkilled nursing facilities often provide rehabilitation programs tailored to specific conditions, including: Post-Stroke Rehabilitation: Combining physical, occupational, and speech therapies to address the multifaceted challenges of stroke recovery. Orthopedic Recovery: Rehabilitation for individuals recovering from joint replacement surgeries, fractures, or other musculoskeletal injuries. Cardiac Rehabilitation: Programs focused on improving heart health and endurance following heart attacks or surgeries. Neurological Rehabilitation: Care for residents with conditions such as Parkinsons disease, multiple sclerosis, or traumatic brain injuries. These specialized programs ensure that residents receive targeted care to address their unique recovery goals.5. Benefits of Rehabilitation Services in Skilled Nursing FacilitiesRehabilitation services in skilled nursing facilities offer numerous benefits, including: Faster Recovery: Access to expert care and tailored therapies helps residents recover more quickly. Enhanced Mobility and Independence: Therapy restores physical function and confidence, enabling residents to perform tasks on their own. Improved Quality of Life: Rehabilitation helps residents regain their abilities, reducing frustration and fostering a sense of accomplishment. Preventing Complications: Therapies such as swallowing training and balance exercises minimize risks like choking, falls, and re-hospitalization.
Healthy Vision: Tips for Saving Your Eyesight
Our eyes are incredibly precious, yet its easy to take our vision for granted until problems arise. Lets focus on proactive steps to maintain and improve our eye health. Here are some tips to keep your vision in top shape:Schedule Regular Eye Exams:One of the best ways to safeguard your vision is by scheduling regular eye exams. Comprehensive eye exams can detect vision problems early on, allowing for prompt treatment and prevention of further complications. Make it a priority to see your eye doctor at least once a year, even if you dont currently wear glasses or contact lenses.Protect Your Eyes from UV Rays: Just like your skin, your eyes can be damaged by the suns harmful UV rays. Whenever youre outdoors, especially on bright, sunny days, wear sunglasses that offer UV protection. Look for sunglasses that block 100% of UVA and UVB rays to shield your eyes from potential damage. Give Your Eyes a Break from Screens: In todays digital age, many of us spend a significant amount of time staring at screens, whether its for work, leisure, or staying connected. Prolonged screen time can lead to digital eye strain, characterized by symptoms like dry eyes, blurred vision, and headaches. To reduce eye strain, follow the 20-20-20 rule: every 20 minutes, take a 20-second break and look at something 20 feet away.Eat a Balanced Diet:Nutrition plays a crucial role in maintaining eye health. Incorporate foods rich in vitamins and antioxidants, such as leafy greens, colorful fruits and vegetables, fish high in omega-3 fatty acids, and nuts and seeds. These nutrients can help protect against age-related vision problems like macular degeneration and cataracts.Practice Good Eye Hygiene:Proper eye hygiene is essential for preventing eye infections and irritation. Wash your hands frequently, especially before touching your eyes or handling contact lenses. Follow your eye doctors recommendations for contact lens care, including proper cleaning, disinfecting, and storage.Stay Hydrated: Dehydration can contribute to dry eyes, so be sure to drink an adequate amount of water throughout the day. Aim for at least eight glasses of water daily to keep your eyes and body hydrated.Get Plenty of Sleep:Adequate sleep is crucial for overall health, including eye health. During sleep, your eyes receive much-needed rest and replenishment. Aim for 7-9 hours of quality sleep each night to help reduce eye fatigue and maintain optimal visual function.By incorporating these simple yet effective tips into your daily routine, you can help protect and preserve your precious eyesight for years to come.Your eyesight is irreplaceable, so take care of your eyes today for a brighter tomorrow!
Moving Made Easy: Simple Tips for Seniors
Moving to a new home can be scary and stressful, especially for older people. But don't worry! Here are some easy ways to make moving day less scary and more fun.1. Pick the Right HomeFirst, choose a new home that feels good. Think about what you like. Do you want a garden view? Do you need help with cooking? Make sure your new home has what you need to be happy.2. Make ListsWrite down everything you need to do. This helps you remember important things. Start early and take your time. Don't rush!3. Choose Special ThingsWhen you move to a smaller home, you can't take everything. Pick the things that mean the most to you. It's okay to feel sad about leaving some things behind.4. Get Help from MoversHiring people to help you move can make things much easier. They know how to pack and move your stuff safely.5. Use Good BoxesUse boxes that stack well. Plastic boxes with lids are great because they're easy to pack and unpack.6. Say Goodbye to Your Old HomeHave a party to say goodbye to your old home. Take lots of pictures to remember it. This can help you feel better about moving.7. Think Happy ThoughtsMoving can be exciting! Think about all the fun new things you'll do in your new home. You might make new friends or try new activities.8. Pack a Special BagPack a bag with things you'll need right away in your new home. Put in things like:MedicineToothbrush and toothpastePajamasSnacks and waterThis way, you won't have to search through all your boxes on the first night.9. Make a Moving Day PlanPlan out your moving day. Know when you'll leave and when you should arrive at your new home. Don't forget to plan for breaks along the way.Remember, moving can be a big change, but it can also be the start of a great new adventure in your life!
Local Services By This Author
Entrusted Legacy Law
Elder Law 100 Pinewood Lane Suite #303, Warrendale, Pennsylvania, 15086Our Firm Prepares You for Life What makes our firm different is that we were built with the needs of growing families in mind. We understand you are BUSY, you are growing, you are planning for a life of prosperity and you value ease, convenience and efficiency. You are raising children, and caring for elderly parents, while also working hard to build your own nest egg for a lifetime of support. You want to know youve made the best decisions for your family and that your plan will work when your loved ones need it most. You want to make sure your minor children would be raised by the people you choose, and never by anyone you wouldnt want, and that your teens and adult children are properly prepared to care for you and what you leave behind. You want to feel confident that youve made the right choices, and handled everything so that you arent leaving behind a mess, when something happens. That is our focus as well. Weve developed unique systems to give you the same access to a Personal Family Lawyer as was previously only available to the super-wealthy, so you can have the guidance you need to build and maintain a life of prosperity and wealth. And, to keep your family out of court and out of conflict, which is the greatest risk to the people you love and all you have created, even if youve already worked with a traditional lawyer or created documents online. Our Team Is Here for You We encourage communication with our clients. In fact, weve thrown out the time clocks so you never have to be afraid to call with a quick question. Everything we do is billed on a flat-fee basis, agreed to in advance, so there are never any surprises. We have a whole team to serve you. When you call our office to ask your quick question, you wont have to wait hours or days for a phone call back. Youll get your question answered, right away. And, if you need to schedule a more in-depth legal or strategic call with your Personal Family Lawyer, a call will be scheduled when you're both available and ready for the call so we can make the very best use of your time and not waste your time by leaving voicemail after voicemail back and forth. And, we ensure the most important details of your planning are followed through on and your plan continues to work throughout your lifetime. We have a funding coordinator to ensure your assets are owned the right way throughout your lifetime and none of your assets will end up going through a long, expensive court process or being lost to the state because they were missed after your death. Weve created unique membership programs to keep your plan up to date year in and year out as well as give you access to our Trusted Team of Legal Experts for guidance on ANY legal or financial matter. One day you will need a lawyer. I dont know why and I dont know when, but when you do, you will be grateful you can call on us and well be here to advise you or get you out of a jam. We Help You Transfer Your Life and Legacy Lastly, we believe your financial wealth is only a small part of your overall Life and Legacy Planning which is made up of your far more valuable and most often lost upon incapacity or death intellectual, spiritual and human assets. These assets are what make you who you are, and sum up whats most important to you. And, a survey of inheritors has revealed that what they care about even more than inheriting your money, is inheriting these intangible assets. Most estate plans only focus on the transfer of your financial wealth to the next generation. Most people have such great intentions of passing on the intangible, but very few ever get around to it. Its just not a priority, until its too late. How much do you know about your grandparents values? Their most prized personal possessions? How they felt about you? What they had learned during their lifetime? If you are like most people, you know very little. Thats why we build the capture and passage of these most valuable assets into every estate plan we create. Not only will we help you pass on your money, but also your values, your insights, your stories and your experience the truly valuable assets your loved ones care about the most. Weve developed a tool that allows us to capture and pass on your whole family wealth, including your Intellectual, Spiritual and Human assets. I cant go into all of the details here, but well definitely talk about it when you come in for your Life and Legacy Planning Session.