Older adults have different nutritional needs than younger populations in that they have more reason to eat healthily. Metabolism naturally slows down as you age. For seniors, this means decreasing caloric intake while consuming more nutrient-rich food. The Dietary Guidelines for Americans suggest consuming 1,600-2,200 calories a day for women older than 50 depending on their level of physical activity. Men, on the other hand, require 2,000-2,800 calories to correspond with their daily needs.

This shift in dietary requirements, along with a decline in physical activity, are factors that every aging individual needs to take into important consideration, especially as life expectancy continues to rise. In fact, Maryville University highlights that the 65 and older population increased by 43% — from 35 million in 2000, to 50 million in 2016. However, chronic illnesses are estimated to affect 164 million Americans in the next six years. Figures show that approximately 85% of the older population are living with at least one chronic condition, while 60% have two. Though healthy eating is not an immediate cure for these conditions, making changes to your diet now can help reduce the likelihood of certain illnesses or at the very least, help manage them.

Here are some easy steps seniors can take to ensure optimal health during their golden years:

Increase protein intake

Losing bone and muscle mass is a normal part of aging — all the more reason to eat more protein. After all, it is associated with conditions such as osteoporosis and arthritis, as well as general chronic weakness and pain.

Fortunately, there are many natural sources of protein that can easily be incorporated into your diet. Health’s list of the best plant-based protein sources includes green peas, beans, soy-based products, leafy greens, nuts and seeds, non-dairy milk, and chickpeas. These can be bought at grocery stores, health food stores, and farmers’ markets and are very versatile ingredients. One example is the Aztec superfood chia seeds, an ounce of which already contains 4 grams of protein, as well as healthy fats, fiber, and other essential nutrients. These can be added as toppings to oats, cereals, salads, dressings, and dips; used as an egg substitute; and even be sprinkled in water. Note, however, that some products like soy have potential negative effects on thyroid function by blocking the production of thyroid hormones.

Limit cholesterol

Heart disease is the leading cause of death in adults over 65, and a poor diet is partly to blame. Researchers from Northwestern University discovered that too much dietary cholesterol and eggs are linked to a higher risk of cardiovascular disease. The link of LDL, or the bad type of cholesterol, to heart disease is nothing new as it has been well publicized for many years. It’s also been known to cause a build-up of plaque in the arteries that slow down the heart. Eggs contain high amounts of cholesterol, along with red meat, processed meat, and high-fat dairy products.

Plants, however, are known to be virtually LDL-free. They actually contain HDL, which is the good kind of cholesterol. Some of the best sources of HDL include olive oil, beans and legumes, whole grains, high-fiber fruit, flax, avocado, and soy.

Go easy on fruit juices

Fruit juices are one way to incorporate raw organic ingredients into your diet, but they also contain large amounts of sugar. They can raise blood glucose levels, and should be avoided by seniors who have or are at risk of diabetes. Certified diabetes educator Anna Simos adds that juices contain a lot of carbohydrates, but are not as filling. It can cause a spike in blood sugar levels and can result in consuming more calories than needed. Instead of juicing, experts recommend eating fruits in their raw form or blending as this retains all the fiber in the pulp or skin.

Do you have any other healthy eating tips for the elderly? If so, we’d love to hear about them in the comments section below!

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By Catherine Harris