Nutrition is a medicinal art form that requires education and creativity—it’s never too late to learn! In fact, it’s never been easier to craft nutrient-rich plates for seniors. Healthy aging can be achieved with ease when we learn to eat smart.

Often, the wonder of turning 60 is having more free time to dedicate to oneself. For those who are just starting their healthy food journey, eating healthy will require some letting go of old food habits and adopting new ones.

So, let’s cover the basics of what a nutrient-rich plate consists of and give you inspiration for some recipes.

Does Your Lifestyle Support Healthy Aging?

As the body ages and changes, so do our nutritional needs. Maintaining an active and healthy lifestyle is greatly supported by food and daily habits. Ultimately, the goal is to balance wholesome foods with taste to satisfy unique preferences.

While numerous lifestyle habits contribute to happy and healthy aging, diet is among the most important to dial in on. However, before we dive in, it’s important to cover the essential groundwork that also plays a significant role in longevity.

Regular deep sleep, daily exercise, sufficient hydration, and social support are areas of life that shouldn’t be overlooked. These intertwine with your ability to maintain a healthy diet and reap the full benefits. Therefore, be sure to walk daily, be involved in some kind of physical activity that feels fun, drink plenty of water, and sleep undisturbed.

This will make it easier to stick to a healthy diet and live a vibrant life well into your 60s, 70s, 80s, and beyond!

Healthy Aging Nutrition for Seniors 60 & Over

There are key nutrients aging seniors should be consuming daily that include:

• Protein
• Fiber
• Calcium
• Vitamin D
• Omega-3 Fatty Acids
• Antioxidants
• Potassium
• Vitamin B12

Nutrition & Healthy Aging: Recipe Suggestions

Let’s start with protein on the plate. If you choose fatty fish like salmon, trout, herring, sardines, or mackerel, you’ve got the omega-3 fatty acids covered while getting sufficient B12. We recommend eating fish 2-3x weekly.

Plant-based protein options such as lentils, beans, tempeh, nuts, and seeds provide various nutrients like fiber, potassium, and antioxidants. We recommend eating a full serving of either lentils or beans, nuts, and seeds daily. Eggs are a great source of protein, vitamin D, calcium, and potassium. They also make wonderful nutrient-packed breakfasts.

Remember that the general rule of thumb – each plate of food should have grains, vegetables, protein, fruits, and dairy. While the required portion may vary for each person, a breakfast plate can include 1-2 eggs, ½ cup of blueberries, and your favorite veggies, plus green tea. Lunch can be a one-pan salmon with tomatoes and zucchini. Lastly, consider garlicky roasted eggplant with a creamy yogurt sauce for dinner.

A serving of pumpkin seeds or Brazilian nuts can be a healthy in-between snack. These are just some basic examples to get your mouth watering and your mind inspired to learn more about balanced nutrition! Here’s a list of 20 easy recipes recommended for seniors to get you started.

Z.E.N. Foods Is Here for You

It’s a great pleasure for us at Z.E.N. Foods to help aging folks nourish their bodies with adequate nutrition. Our expert team of nutritionists and master chefs formulate a personalized dietary plan based on your unique needs. We aim to make a difference in your health without compromising the quality and taste. Ultimately, we specialize in bringing farm-to-table meals right to your doorstep. All you need to do is heat and eat!

Take a look at our sample menu and read what our clients have to say about their healthy lifestyle meals from us. We look forward to hearing from you! Call us at (310) 205-9368, Monday through Friday, from 9 a.m. to 5 p.m.