The Importance of Nutrition for Seniors: A Guide to Healthy Aging

By Nhi Ma Do, PA-C, IFMCP, DipACLM

Certified Physician Associate

Functional Medicine Certified Practitioner

Certified Lifestyle Medicine Professional

Conviva Senior Primary Care

Certified Physician Associate

Nhi Ma Do, PA-C, IFMCP, DipACLM

As we age, we must be mindful of maintaining balanced nutrition that supports our health and wellness. Proper nutrition is key to promoting quality of life for seniors, enhancing their well-being, and extending not only their longevity but also their health span. It’s especially timely now, as March is National Nutrition Month.

But what exactly is proper nutrition? It involves eating enough of the right foods — the kind that nourish the body, prevent diseases, and support healthy lifestyle habits. For seniors, it also means choosing meals that suit their personal needs as their bodies change physiologically with age. 

Adapting Nutrition to Seniors’ Changing Needs

Nutrition is a lifelong journey. We achieve this not by constantly switching from one diet trend to another, but by maintaining a routine and meal plan that together support health and longevity. As we age, malabsorption becomes a concern as the body becomes less efficient at absorbing some of the necessary vitamins and nutrients. This is why seniors should prioritize consuming nutrient-dense foods.

Fiber, in particular, is often lacking in our general population’s diets, but it is essential for digestive health and managing chronic conditions like heart disease and even some cancers. Aging people are also more likely to experience deficiencies in certain vitamins and minerals. Vitamin B12 is one of the most common deficiencies among seniors, yet it is crucial for energy and cognitive function. A lack of B12 can lead to symptoms such as fatigue, weakness and brain fog. Vitamin D is another common deficiency in seniors, as the body’s ability to convert it from sunlight diminishes with age. Achieving an optimal level is essential for immune function and fall prevention. Eating to support muscle health to prevent falls also requires a variety of fiber — think PLANT DIVERSITY — and lower meat and dairy consumption, because this eating pattern is found to be associated with lower prevalence of sarcopenia (a condition characterized by the progressive loss of muscle mass, strength and function).

One way to address these concerns is by focusing on fiber-rich foods and incorporating a variety of colorful fruits and vegetables into meals. Eating the "rainbow" — greens, reds, oranges, blues and yellows, etc. — will provide the right vitamins, minerals and antioxidants to support overall health and vitality. Supplements can also be helpful. Seniors should check with their healthcare providers to confirm their lab levels, such as for Vitamins B12 and D3, before supplementation. 

It is critical that seniors consult their health care providers before making any major changes to their meal plans or adding any new supplements to their lifestyle to ensure there are no conflicts with medications or medical care.

Pursuing Quality of Life

Proper nutrition has a profound impact on a senior’s overall health. Consuming a balanced, nutrient-filled food plan can help prevent common age-related conditions such as sarcopenia as mentioned above and osteoporosis (a condition that weakens bones, making them more prone to fractures) — both of which can result in higher risk of falling and other serious complications.

Additionally, some chronic conditions like diabetes, hypertension, hyperlipidemia, and arthritis are directly linked to inflammation, which is often triggered by diets excessive in processed foods, sugars and unhealthy fats.

Studies have shown that maintaining a healthy diet can even help reverse certain chronic conditions. By prioritizing high-fiber and anti-inflammatory foods such as whole-grains, leafy greens, berries, nuts and seeds, seniors can counter these effects and improve overall health outcomes.

What’s on Your Plate?

When planning meals, seniors should focus on a balanced plate: half vegetables and fruits, a quarter whole-grains, and the remaining quarter lean proteins. This simple approach provides all the necessary nutrients to support health and vitality. Some examples of healthy whole-grains include quinoa, brown rice, wild rice, rye bread and pasta. Lean protein sources, such as wild-caught fish, free-range chicken, and plant-based proteins like organic soy, beans and lentils, provide essential amino acids without overloading the body with saturated fats.

A typical serving of vegetables is about one cup raw or half-cup cooked, and the optimal goal should be 7-12 servings of mixed fruits and vegetables each day, including ideally at least 3-4 servings of fruits and 4-5 servings of vegetables.

Supporting Cognitive Health

As we age, preserving cognitive function is a major lifelong goal. Foods that support brain health are crucial. For example, berries — especially blackberries, blueberries and grapes — are rich in antioxidants that help protect the brain. Walnuts and seeds are also packed with healthy fats and nutrients that benefit cognitive function. And for a brain- and heart-healthy treat, a small square of dark chocolate (72% or higher) can provide a good boost of flavonoids that help improve circulation and cognition.

Staying Hydrated

While nutrition is important, hydration is equally essential for senior health. Dehydration can contribute to a range of health issues, including cognitive decline, urinary tract infections, and kidney stones. Seniors may not always feel thirsty, which makes it more important to consciously monitor fluid intakes.

A good rule of thumb is to drink half of your body weight in ounces per day, at rest. For example, if you weigh 150 pounds, aim to drink at least 75 ounces of water daily. If you are physically active, sweating, or exposed to hot weather, this amount should be increased to compensate for fluid loss.

It’s also important to note that hydration is best achieved by sipping water regularly throughout the day, rather than drinking large amounts at once, as the body can only absorb so much at a time. We can feel more encouraged to hydrate better by carrying a tumbler filled with water (or infused with sliced fruits or herbs) to keep track daily. 

Maintaining Healthier Eating Habits

Adjusting to new healthy habits can take approximately 21-28 days, giving seniors ample time to adopt these practices for life.

Health care providers can play a crucial role in helping seniors make healthier food choices. Providing educational materials, such as those available from Conviva Senior Primary Care’s partnership with the American College of Lifestyle Medicine, can be an excellent resource for both seniors and their caregivers. These materials often cover important topics like nutrition, exercise, sleep health and even mental health, helping seniors improve their overall lifestyle.

Family members and caregivers also play a key role in supporting healthy eating habits. By helping seniors create healthier environments — such as removing processed or unhealthy foods from the home — caregivers can provide essential accountability. The phrase, "If it’s in your house, it’s in your mouth," holds true, as the food choices available directly impact a senior’s lifestyle habits.

Consult your doctor with specific questions about your health, dietary needs, and medications and supplements.

Conviva Senior Primary Care, along with its sister brand, CenterWell Senior Primary Care, is poised for continued expansion across Florida, opening new centers co-located with Walmart locations and others in standalone locations. CenterWell and Conviva deliver care in 15 states, including Florida.

ABOUT CONVIVA

Conviva is part of CenterWell, a leading health care services business focused on creating integrated and differentiated experiences that put our patients at the center of everything we do. The result is high-quality health care that is accessible, comprehensive, and most of all, personalized. As the largest provider of senior-focused primary care, one of the leading providers of home health care, and a leading integrated home delivery, specialty, hospice, and retail pharmacy, CenterWell is focused on whole health and addressing the physical, emotional, and social wellness of our patients. CenterWell and Conviva are part of Humana Inc. (NYSE: HUM). Learn more about what we offer at CenterWell.com and ConvivaCareCenters.com.