For more information about the author, click to view their website: ComForCare Home Care
Good nutrition is important, no matter your age. Eating right is how your body gets vital nutrients: substances that our bodies need so they can function and grow, like carbohydrates, fats, proteins, vitamins, minerals, and even water. But as you age, your body and life change, and so does what you need to stay healthy—which is why senior nutrition is such an important topic.
Many people don’t realize how big of a role nutrition plays in their long-term health and happiness. They may have a general sense of what “healthy” means, but knowing and doing are, of course, two different things. Let’s take a closer look at what special considerations adults over 50 need to know about nutrition that can help them lead longer, healthier lives.
We all know that finding the right balance of calories is crucial for maintaining a healthy weight throughout adulthood. But older adults generally need fewer calories than they used to due to changes in metabolism, physical activity levels, and age-related loss of muscle mass.
However, while you may need fewer calories, you still need the same amount of nutrients, if not more. Nutrients are crucial for energy and weight control. They can also help prevent some diseases, like osteoporosis, high blood pressure, heart disease, type 2 diabetes, and certain cancers.
Over 50, it’s more important than ever to cut empty calories like sodas, chips, candies, and alcohol. Instead, focus on calorie-light but nutrient-packed foods, such as:
Despite needing fewer calories, older adults actually have higher protein requirements than younger adults—especially if they’re dealing with an illness.
Our bodies progressively lose muscle mass, strength, and function over time, beginning as early as our 30s. When people get older, their bodies can’t process protein as efficiently, especially in the face of stressful situations like chronic disease, acute illness, or hospitalization. That means seniors need to get more protein from their diet to support and preserve muscle mass.
Muscle loss and general weakness resulting from inadequate nutrition can lead to falls. Every year, one out of four older adults experience a fall, which can have serious physical and mental health consequences. Fall prevention is a multifaceted but highly important part of overall health and wellness in older age.
Additionally, studies have suggested that older adults who consume more protein are more capable of performing activities of daily living for longer. When muscle mass is preserved, everyday functions like getting out of bed, bathing and dressing, and moving around the house may be, too!
Carbs have a bad reputation these days, with the rise in low-carb diets sweeping the nation. But for a balanced diet, the Dietary Guidelines for Americans recommends carbohydrates make up 45%-65% of every adult’s diet. Instead of cutting carbs entirely, nutrition is about focusing on the right carbohydrates to support energy and digestion.
There are good and bad carbohydrates, and the bad ones only cause more problems as we age. Bad carbs are simple: they are mostly starches or sugars, stripped of nutrients, and make blood sugar levels spike quickly. Good carbohydrates are complex: they are mostly fibers and other beneficial nutrients, which are slower to digest, helping regulate blood sugar and feelings of fullness.
Good Carbs (Complex) | Bad Carbs (Simple) |
Whole-grain bread, pasta, rice, oatmeal, baked goods containing whole-what flour | White bread, white paste, white rice, baked goods containing white flour |
Nuts and seeds | Processed foods like potato chips, crackers, breakfast cereal |
Legumes (lentils, beans, etc.) | Soda |
Fruits and vegetables with edible skins | Sugary desserts and candies |
Sodium (aka salt) is another nutrient that has a bad reputation, though it comes by it honestly. Sodium is necessary for proper body function: it helps maintain fluid balance, conducts nerve impulses, and helps with muscle contraction. However, most American adults get too much sodium, which contributes to high blood pressure and cardiovascular disease.
There are also special considerations for seniors. As we age, our kidney function naturally decreases, which can make it harder to remove excess sodium from the body. That means taking special care to limit sodium intake to less than 2,300mg per day—about the equivalent of one teaspoon of table salt.
We know that the sun helps our bodies produce Vitamin D. But not only is sun exposure risky for our health—our skin also changes as we get older, becoming less adept at producing Vitamin D. That means we need to rely more on food sources and supplements to get it.
Vitamin D helps our bodies absorb calcium, which is why taking both together is so crucial for building and maintaining healthy bones. Research shows that it can prevent and even improve osteoporosis, a condition that leads to weak, brittle bones. Older adults—even those who already struggle with weakness or frailty—can develop stronger muscles and reduce their fall risk with adequate Vitamin D levels.
Your doctor can help you determine the right amount of Vitamin D for your diet and recommend a supplement. You can also focus on eating foods like:
Prioritizing nutrition can be challenging for seniors, and navigating each consideration can feel a little daunting. If you or your loved one faces challenges with accessing and preparing healthy foods or has other barriers like difficulty chewing or swallowing, help is out there!
At ComForCare, we’ve prepared a free meal planning guide filled with simple yet nutritious recipes developed with seniors’ unique needs in mind. This guide is packed with helpful tips, recipes, and advice for caring for a loved one with dietary barriers.
Plus, you can join us on Facebook every Thursday at 1 pm EST for the latest episode of Care Kitchen, our live cooking program led by chef Steve Toll! We’re always exploring new ways to support and inspire creativity in cooking, whether for yourself or for loved ones in your care.
If you or your loved one need more help planning and preparing nutritious meals, ComForCare’s caregivers can help. Our in-home care services can be personalized to support your needs, including meal prep, personal care, transportation, and more. Learn more about our care services or reach out to your local team today to find your perfect caregiver!
Whether to enroll in Part B or use FEHB as primary coverage is a personal decision, based on your individual circumstances. You should look at the costs and benefits of each insurance plan and make the choice thats best for you.Federal Employee Health Benefits (FEHB)Cover current and retired government employeesAdministered by the U.S. Office of Personnel Management (OPM)Can be:Health Maintenance Organizations (HMOs): Have networks of providers that you usually must see. Out of network costs may be lower.Fee-for-service (FFS) plans: Allow you to see any medical provider, but you may have higher costs.When you become Medicare-eligible, you have a few options:Keep FEHB and turn down Medicare.Even if you have FEHB retiree coverage, it will continue to provide you with primary coverage if you dont enroll in Medicare. In this way, FEHB retiree coverage is different from most other retiree coverage.If you choose this option, consider turning down Medicare Part B but still enrolling in Part A. Part A is usually premium-free, meaning that you can have this additional coverage at no cost to you.Keep FEHB and enroll in Medicare.The two will work together to cover your health care costs, but you will owe premiums for both.Disenroll from FEHB and enroll in Medicare.You might not be able to enroll in FEHB again in the future if you change your mind.For a full list of questions to ask yourself when choosing the option that is best for you and more on identifying billing errors download this helpful handout by the Medicare Rights Center.Who to contact for more information: Contact your State Health Insurance Assistance Program (SHIP) if you want to discuss your Medicare enrollment options with a Medicare counselor. Contact your Senior Medicare Patrol (SMP) if you may have experienced Medicare fraud, errors, or abuse. In Southwest Florida it is 866-413-5337 or email shineinfo@aaaswfl.org. Contact the U.S. Office of Personnel Management (OPM) if youre a federal employee or retiree and want to learn more about FEHB. You can call 317-212-0454 or visit www.opm.gov/healthcare-insurance. Contact United States Postal Service (USPS) if you are a USPS employee, retiree, or eligible family member and need more information on PSHB. Current employees can visit www.liteblue.usps.gov and retirees can visit www.keepingposted.org.The Medicare Rights Center is the author of portions of the content in these materials but is not responsible for any content not authored by the Medicare Rights Center. This document was supported, in part, by grant numbers 90SATC0002 and 90MPRC0002 from the Administration for Community Living (ACL), Department of Health and Human Services, Washington, D.C. 20201. Grantees undertaking projects under government sponsorship are encouraged to express freely their findings and conclusions. Points of view or opinions do not, therefore, necessarily represent official Administration for Community Living policy. [April 2024]
Established in 1963, Older Americans Month (OAM) is celebrated every May. Led by a federal agency, the Administration for Community Living (ACL), OAM is a time to recognize older Americans contributions, highlight aging trends, and reaffirm commitments to serving the older adults in our communities.This years theme, Powered by Connection, focuses on the profound impact that meaningful connections have on the well-being and health of older adults a relationship underscored by the U.S. Surgeon Generals Advisory on the Healing Effects of Social Connection and Community.Its not just about having someone to chat with, its about the transformative potential of community engagement in enhancing mental, physical, and emotional well-being. By recognizing and nurturing the role that connectedness plays, we can mitigate issues like loneliness, ultimately promoting healthy aging for more Americans.How can community groups, businesses, and organizations mark OAM?Spread the word about the mental, physical, and emotional health benefits of social connection through professional and personal networks.Encourage social media followers to share their thoughts and stories of connection using hashtag #PoweredByConnection to inspire and uplift.Promote opportunities to engage, like cultural activities, recreational programs, and interactive virtual events.Connect older adults with local services, such as counseling, that can help them overcome obstacles to meaningful relationships and access to support systems.Host connection-centric events or programs where older adults can serve as mentors to peers, younger adults, or youths.What can individuals do to connect?Invite more connection into your life by finding a new passion, joining a social club, taking a class, or trying new activities in your community.Stay engaged in your community by giving back through volunteering, working, teaching, or mentoring.Invest time with people to build new relationships and discover deeper connections with your family, friends, colleagues, or neighbors.For free local events and services, visit our event calendar. For more information, visit the official OAM website and follow ACL on X, Facebook, and LinkedIn. Join the conversation on social media using the hashtag #OlderAmericansMonth.
Many people assume that their family members would automatically be able to make decisions about medical treatments if they were to become incapacitated. However, rules vary greatly from state to state:Your family may have to go through a costly and time-consuming court process to get the legal right to make medical decisions for you.Your family members may disagree on who should make medical decisions on your behalf, which could lead to legal disputes.Someone unfamiliar with your preferences may be placed in charge of your treatment choices.Its important to have a plan ahead of time to avoid disagreements around treatment issues and to ensure your wishes are honored if you are incapacitated. Advance directives, living wills, health care proxies, and powers of attorney can help ensure that decisions made on your behalf meet your needs and preferences.Important documents to have include:Health care proxy Names someone you trust as your proxy, or your agent, to express your wishes and make health care decisions for you if youre unable to speak for yourself.Living will A written record of the type of medical care you would want in specified situations.Advance directive Often refers to a combination including both a living will and health care proxy documents.Power of attorney Names someone you trust as your agent to make property, financial, and other legal decisions on your behalf.For detailed tips on preparing these documents download the Preparing for Future Health Care Needs handout by the Medicare Rights Center. To understand how Medicare covers hospice and for answers to other Medicare coverage questions, contact your State Health Insurance Assistance Program (SHIP). You can visit www.shiphelp.org or call your local SHINE Medicare Counselors at 1-866-413-5337.
ComForCare is a premier provider of in-home care with locations in U.S. and Canada. Our personalized care plans and compassionate caregivers help seniors live independently in their own home and continue to do all the things they love.We serve in any setting you call home, whether it is a private home, independent or assisted living community or skilled care facility.ComForCare Home Care- Bonita Springs provides in-home care services including Alzheimer's disease and dementia care, personal care, respite care for families, transition of care after a hospital or rehabilitation stay, chronic disease management, transportation, medication reminders, light housekeeping & laundry, shopping and errands, safety supervision, companionship and much more. Our services are available 24 hours a day, 365 days a year from compassionate caregivers who are experienced, trained, bonded and insured.The ComForCare mission is to improve the quality of life and level of independence for every client and family receiving our services.Preserve Quality of Life with Home Care ServiceComForCare offers a variety of in-home care services to fit the needs of you and your family. It is our goal to provide companionship and help with everyday activities to ensure your elderly loved ones can live safely and securely. Whether your loved ones health concerns are due to illness, injury, or aging, our personal home care packages and flexible scheduling allow your loved one to maintain a sense of freedom, dignity, and connection to friends and family. Seniors who choose to stay at home are often happier, healthier, and recover faster from illness or injury than those living in assisted living facilities. ComForCare is independent living with a little extra help! Experience True CaregivingOur health care professionals are not only highly qualified, but they are also highly compassionate and love what they do. Caregivers who meet our high standards and strict guidelines are screened for empathy, trained in senior care, and matched with clients based on their experience, skills, and compatibility. This unique approach to elder care provides the foundation for a trusted relationship between your loved one and the caregiver, and a long-lasting partnership in care between you and ComForCare. Dedicated Personal Care Tailored to YOUFrom certified nursing assistants to respite care to companionship, our care providers give you just what you need to live your best life. As an alternative to rehab outpatient centers and nursing homes, our home healthcare agency makes daily living easier. Team members partner with family caregivers and patients to develop a custom-tailored care plan. ComForCare's personal care services include non-medical care like grocery shopping, bathing assistance, medication reminders, transportation to doctors appointments, and other companion care. We can also help prepare meals and provide support with household chores on an as-needed basis, as well as incorporate specialized memory care for those with dementia or Alzheimers disease.
ComForCare is a premier provider of in-home care with locations in U.S. and Canada. Our personalized care plans and compassionate caregivers help seniors live independently in their own home and continue to do all the things they love.We serve in any setting you call home, whether it is a private home, independent or assisted living community or skilled care facility.ComForCare Home Care- Bonita Springs provides in-home care services including Alzheimer's disease and dementia care, personal care, respite care for families, transition of care after a hospital or rehabilitation stay, chronic disease management, transportation, medication reminders, light housekeeping & laundry, shopping and errands, safety supervision, companionship and much more. Our services are available 24 hours a day, 365 days a year from compassionate caregivers who are experienced, trained, bonded and insured.The ComForCare mission is to improve the quality of life and level of independence for every client and family receiving our services.Preserve Quality of Life with Home Care ServiceComForCare offers a variety of in-home care services to fit the needs of you and your family. It is our goal to provide companionship and help with everyday activities to ensure your elderly loved ones can live safely and securely. Whether your loved ones health concerns are due to illness, injury, or aging, our personal home care packages and flexible scheduling allow your loved one to maintain a sense of freedom, dignity, and connection to friends and family. Seniors who choose to stay at home are often happier, healthier, and recover faster from illness or injury than those living in assisted living facilities. ComForCare is independent living with a little extra help! Experience True CaregivingOur health care professionals are not only highly qualified, but they are also highly compassionate and love what they do. Caregivers who meet our high standards and strict guidelines are screened for empathy, trained in senior care, and matched with clients based on their experience, skills, and compatibility. This unique approach to elder care provides the foundation for a trusted relationship between your loved one and the caregiver, and a long-lasting partnership in care between you and ComForCare. Dedicated Personal Care Tailored to YOUFrom certified nursing assistants to respite care to companionship, our care providers give you just what you need to live your best life. As an alternative to rehab outpatient centers and nursing homes, our home healthcare agency makes daily living easier. Team members partner with family caregivers and patients to develop a custom-tailored care plan. ComForCare's personal care services include non-medical care like grocery shopping, bathing assistance, medication reminders, transportation to doctors appointments, and other companion care. We can also help prepare meals and provide support with household chores on an as-needed basis, as well as incorporate specialized memory care for those with dementia or Alzheimers disease.