Nutrition Needs and Meal Prep for Aging Adults

Meeting your nutrition needs is an important part of your wellness at any stage of life, but did you know that as you age those needs change? After the age of around 65 our bodies start to need more protein, vitamin B12, and hydration. Batch cooking and preparing ingredients or entire meals ahead of time is a great strategy for meeting those nutrition needs. Keep reading for more information on how dietary needs change throughout late adulthood, more information about meal prep, and how a home care agency can help you or someone you know maintain your wellness while prioritizing independence.

Changing Nutrition Needs for Aging Adults

Muscle density loss occurs more rapidly as we age. Eating enough protein can help to prevent lean muscle density loss. We also lose the ability to absorb vitamin B12 as effectively as we age. B12 is important to our bodies for red blood cell formation, and nerve health- so having enough is very important! Another thing that changes with age is the sensation of thirst, making it harder for aging adults to stay hydrated. Dehydration can lead to very serious health issues, especially in aging adults, it can even lead to kidney issues. Hydration is key for a health-minded senior.

Strategies for Meeting Your Needs

When adapting your diet to meet shifting nutritional needs, it is important to keep a few things in mind! Because aging adults need fewer calories but more protein and vitamins, nutrient dense foods are key! A food is nutrient dense if it is high in nutrients but relatively low in calories. Below are some examples of nutrient dense foods high in B12 or protein.

Protein: eggs, chicken breast, cottage cheese, almonds, fish, lentils, quinoa

Vitamin B12: sardines, fortified cereal, beef, liver, clams, tuna, eggs

For some aging adults, a Vitamin B12 supplement is recommended, check with your doctor to see if it would be a good option for you!

Incorporating new ingredients into your diet can be difficult or intimidating but batch cooking, or meal prep, is an excellent strategy to stay in line with your nutrition goals. Instead of cooking every meal every day, you cook one large meal and portion the servings for future meals! Do you get tired of eating leftovers? You can make a basic meal, like lean ground beef and rice, that can be changed with different toppings or seasonings.

The Role of Home Care

A home care agency can be a great help as you adjust your dietary goals to meet your changing needs! From nutrition planning, to grocery shopping, to meal preparation- home care aides can help with it all! Maintaining your health and wellness through the aging process is key to maintaining your independence, and a home care agency can help.

In conclusion, meeting your nutrition needs is essential for wellness at any stage of life, particularly as those needs evolve with age. After around 65, our bodies require increased amounts of protein, vitamin B12, and hydration. Utilizing strategies like batch cooking and preparing ingredients or entire meals in advance can effectively support these nutritional requirements. Understanding how dietary needs change during late adulthood, along with the benefits of meal prep, can empower individuals to maintain their wellness. Additionally, a home care agency can play a vital role in helping you or a loved one prioritize independence while ensuring proper nutrition and overall well-being.

If you are interested in home care for yourself or a loved one, please call Total at 219-937-2811 for a free in-home assessment.