Nutrition Tips for Healthy Aging

Good nutrition is important at any age, but it becomes especially important as you get older. Eating a balanced, nourishing diet helps keep your body strong, supports healthy aging, and can reduce the risk of chronic conditions. With a few simple adjustments, you can stay energized and feel your best.

As you age, your nutrition needs naturally shift. Your body may require higher amounts of certain nutrients (like vitamin B12, calcium, and vitamin D), but it may be harder to get them. This could be for many reasons. You might feel less hungry, have problems chewing, or find meal planning less enjoyable, especially if you live alone.

The good news: with a little planning, you can get the most nutrition from the foods you eat. The suggestions below can help. If you need more support, talk to your doctor. They may recommend meeting with a dietitian who can help you create a plan that works for you.

How can older adults use good nutrition to stay healthy?

Build a balanced foundation:

Eat a variety of foods to get a wide range of nutrients.
Take a daily multivitamin with about 100% of the daily value (DV) for key vitamins and minerals (unless your doctor advises otherwise).
Eat plenty of fruit and a variety of vegetables. Pick fresh, frozen, or no-salt canned options.
Choose foods high in vitamin B12, such as fortified cereal, dairy, meat, poultry, fish, and eggs.
Get enough calcium and vitamin D from foods like dairy, tofu, fortified orange juice, and leafy greens.
Include protein every day from lean meats, fish, poultry, eggs, cheese, beans, nuts, and seeds.
Aim to make at least half of your grain intake whole grains, including 100% whole wheat bread, whole grain cereals, and brown rice.

If constipation is a concern:

Eat high-fiber foods such as fruit, vegetables, whole grains, and cooked dried beans.
Drink plenty of fluids (If you have kidney, heart, or liver disease and have to limit fluids, consult with your doctor before increasing the amount of fluids you drink).
Ask your doctor if a stool softener may help.

If chewing is uncomfortable:

Choose canned or cooked fruits and vegetables.
Chop meat, use shredded meat, or add sauces and gravy to soften texture.
Try soft protein foods like cottage cheese, eggs, peanut butter, or cooked beans.

If grocery shopping feels challenging:

Consider grocery delivery services.
Contact volunteer organizations for assistance.
Ask family or neighbors for help.

If cooking has become more difficult:

Consider taking a cooking class, if you’re able
Use a microwave for simple meals like frozen entrees or prepared foods.
Join group meal programs through senior centers.
Try meal delivery services such as Meals on Wheels.

If your appetite has decreased:

Eat smaller meals more often. Try 4- 5 small meals a day instead of 1-2 large ones.
Eat with friends, family, or in group meal programs to make mealtime more enjoyable.
Ask your doctor if medications could affect your appetite or taste.
Use herbs and spices to add flavor.
Seek support if you think you may be depressed, as this can affect appetite and daily activities.

With a few simple strategies, you can nourish your body, support your well-being, and enjoy a vibrant, healthy life at any age.

Looking for simple, healthy meal ideas? Visit our Cooking & Nutrition Hub for recipes, guides, and more.

Eating for a Heart Healthier You

Heart-healthy eating doesn’t have to be complicated or restrictive, and caring for your heart isn’t about one big change, but the small, everyday choices that support your long‑term health.

You don’t have to give up the foods you love. Making simple swaps and practicing mindful eating can make a big difference in your heart health. Below, you’ll find simple ways to start building heart-healthy habits.

What is Heart-Healthy Eating?

Heart-healthy eating is a proactive approach to lowering the risk of heart disease, heart attack, and stroke. Embrace a plan that works for you! Here are some ways to start making small changes:

Prioritize fruits, vegetables, whole grains, beans, and high-fiber foods.
Incorporate lean proteins such as seafood, lean meats, beans, nuts, and soy products.
Avoid saturated and trans fats, limit sodium, and alcohol, and reduce added sugar intake.

How to Get Started

Begin by reflecting on what truly matters to you. Your personal motivations will be the driving force behind your commitment to heart-healthy eating. Explore your feelings about change and identify both the challenges and positive aspects. Draw inspiration from past successes, times when changes were easier, and apply that wisdom to your current journey.

Celebrate every small victory, whether creating a grocery store checklist, meal prepping, or opting for a healthier substitute—each positive change contributes to your overall success.

What Does Heart-Healthy Eating Look Like?

Choosing a heart-healthy diet doesn’t mean you need to say goodbye to your favorite recipes. Small modifications can make a big difference! Opt for heart-healthy choices by making small substitutions, like choosing:

Avocado oil or olive oil instead of shortening or margarine
Fat-free milk over whole milk
Lean proteins, such as ground turkey or extra-lean beef
Low-sodium alternatives or enhance flavor by replacing salt with herbs, spices, or lemon

5 Recipes for a Day of Heart-Healthy Eating

Healthy eating starts with food choices. You don’t have to be a chef when it comes to creating nutritious and heart-healthy meals for you and your family because the Resource Center’s Chef Leslie has got you covered! Here’s a sample day of heart-healthy meals you can try:

Breakfast: Sneaky PB&J Smoothie with Undercover Veggies OR Veggie & Smoked Gouda Breakfast Tacos
Snack: Three-Ingredient Trail Mix
Lunch: Rainbow Chickpea or Chicken Salad
Dinner: Stuffed Shells with White Bean “Cheese” Sauce
Dessert: Strawberry-Almond Chocolate Bites with Sea Salt (Did you know? Dark chocolate is rich in flavonoids, which can help lower blood pressure and reduce the risk of heart disease!)

Visit our Recipe Library for more inspiration and easy substitutions/modifications for heart-healthy eating.

The Heart of the Matter

Small changes lead to big results. Start today and make heart health part of your everyday life. Your heart health is an investment in lifelong wellness filled with flavorful possibilities!

Visit The California Schools VEBA (CalVEBA) Cooking & Nutrition Hub to help you make informed choices about your dietary and lifestyle choices, supporting your journey towards better health and well-being.

The Resource Center offers many Cooking & Nutrition Classes. Join us to learn how to blend the art of food and cooking with the science of medicine to optimize your overall health and wellness – all while having fun! Check out our calendar to sign up for an upcoming class.

Best Foods for Your Gut Health

From Sharp Health News, a publication of Sharp HealthCare

Our bodies contain trillions of beneficial bacteria, a majority of them living within the digestive system, also known as the gut or gut microbiome. The gut microbiome affects the body’s ability to absorb and use nutrients from food; assists in the production of vitamins; and acts as a barrier against organisms that can cause illness.

Good gut health is important for your overall health and well-being and can be enhanced naturally through diet. Consuming both probiotics and prebiotics encourages healthful gut function.

5 ways to improve your gut health through your diet

Eat prebiotic-rich foods, which promote the growth of beneficial bacteria in your gut and include:

Bananas
Apples
Asparagus
Berries
Flaxseed
Broccoli
Garlic
Oats
Onions
Leafy greens
Tomatoes
Legumes, including beans, lentils and peas

Enjoy whole foods, herbs and spices in an array of different colors to ensure a wider array of nutrients and support an assortment of gut bacteria, including:

Deep purple cabbage
Red beets
Dark leafy greens
Blueberries
Golden turmeric
Fragrant cinnamon

Eat a plant-based diet, such as the Mediterranean diet. Placing an emphasis on vegetables, fruits, beans and legumes helps promote high-fiber intake that is gut friendly.

Include fermented foods. Fermented foods, such as the following, contain live bacteria that can support gut function:

Plain yogurt or kefir
Kimchi or sauerkraut
Miso paste or tempeh

Limit the intake of sugar, grains, sweeteners and saturated fat, which can negatively affect your health in a variety of ways, including:

Refined sugar inhibits healthy gut bacteria function and contributes to excess inflammation in the body.
Refined grains, such as simple, processed carbohydrates — white flour, white bread, white rice pastries and pastas made with white flour —have been stripped of beneficial fiber, vitamins and minerals, causing blood sugar levels to quickly rise and leaving nothing for gut microbes to eat.
Artificial sweeteners can alter gut bacteria and can potentially raise the risk of both inflammation and glucose intolerance.
Excess saturated fat can cause the bacteria within the gut to change.

Try experimenting with these nourishing pre- and probiotic powerhouse foods to enjoy the many health benefits of a diverse and thriving gut microbiome.

The VEBA Resource Center offers many Cooking & Nutrition Classes. Join us to learn how to blend the art of food and cooking with the science of medicine to optimize your overall health and wellness – all while having fun! Check out our calendar to sign up for an upcoming class.

Keep Your Brain Sharp With a Healthy Diet

From Sharp Health News, a publication of Sharp HealthCare

Once again, experts have given us an additional reason to eat a plant-forward diet.

According to a recent study, a diet rich in whole grains, vegetables, fish and healthy fats, such as the Mediterranean diet, can reduce a person’s chance of developing dementia by nearly 25%, even if they have a family history of the disease.

A Mediterranean-style diet has diverse micronutrient and anti-inflammatory properties that can help slow cognitive decline. The diet also promotes increased consumption of omega-3 monounsaturated and polyunsaturated fats. Omega-3 fats are found in:

Salmon
Sardines
Tuna
Omega-3 eggs
Chia seeds, walnuts and flax seeds
Avocados

Foods that can increase your risk of dementia

When it comes to foods to avoid when trying to decrease your risk for dementia, studies show consuming a diet high in processed foods may contribute to chronic inflammation.

Ultra-processed foods to avoid include:

Prepackaged sweets and desserts
Processed meats
Fast food
Deep-fried food
Salty, packaged snacks

Lifestyle choices make a difference

To further help slow cognitive decline and reduce the risk of dementia, experts recommend additional lifestyle changes, including:

Get regular physical exercise.
Stay socially active.
Maintain daily cognitive activity.
Abstain from smoking and alcohol.

What you eat can have a significant impact on your brain function and memory. A Mediterranean diet is a great way to ensure you’re eating a healthy diet and may be essential for good brain function.

4 consejos para volver a una rutina de alimentación saludable

Por Sharp Health News, una publicación de Sharp HealthCare

Ya sea que esté regresando de unas vacaciones o recuperándose de numerosas celebraciones navideñas, a veces puede ser difícil volver a una rutina de alimentación saludable.

Pruebe estos cuatro consejos para volver a encarrilarse:

1. Dése un gusto y tenga un plan.

No tiene nada de malo darse un gusto de vez en cuando. Pero antes de hacerlo, tenga un plan que lo ayude a reanudar una alimentación saludable lo antes posible. Elija al menos un comportamiento que deba efectuar relacionado con sus hábitos alimenticios, como comer al menos tres tazas de vegetales al día, evitar los alimentos fritos y establecer límites en cuanto al consumo de alcohol, y manténgalo.

2. Abastecerse de alimentos nutritivos.

Llene su refrigerador y alacenas con todos los alimentos que le hacen sentir bien y prepárelos para la semana. Corte sus frutas y verduras, haga una olla grande de chile con frijoles y verduras, o hornee una bandeja de pechugas de pollo.

3. Tenga un compañero que le ayude a lograr sus objetivos.

Cuéntele a un ser querido sobre sus objetivos de alimentación. Pueden ayudarlo cuando no tiene ganas de comer de manera saludable con un recordatorio amable. Aún mejor, pídales que se unan a usted: mantener un estilo de vida saludable juntos puede ayudar a motivarlos a ambos a mantenerse en el buen camino.

4. Analice sus acciones.

Está bien descarrilarse, pero eso no significa que no pueda volver a encarrilarse. Trate de recordar por qué quiere comer saludablemente. Y en lugar de centrarse en los alimentos que desea evitar, piense en los muchos alimentos deliciosos que desea comer y haga una lista de algunos refrigerios sabrosos para comer cuando tenga hambre, como:

Rebanadas de manzana y 2 cucharadas de mantequilla de maní
Zanahorias baby y 1/4 taza de hummus
2 huevos cocidos y 1/2 taza de uvas
6 onzas de yogur griego bajo en grasa y 2 cucharadas de almendras picadas

VEBA Resource Center ofrece muchas clases de Cocina y Nutrición. Únase a nosotros para aprender cómo combinar el arte de la comida y la cocina con la ciencia de la medicina para optimizar su salud y bienestar en general, ¡todo mientras se divierte! Consulte nuestro calendario para inscribirse en la próxima clase.

4 Tips to Get Back to a Healthy Eating Routine

From Sharp Health News, a publication of Sharp HealthCare

Whether you’re returning from a vacation or recovering from too many holiday celebrations, it can sometimes be difficult to get back to a healthy eating routine.

Try these four tips to get yourself back on track:

1. Treat yourself — and have a plan.

It’s still OK to treat yourself. But before you do, have a plan to help you resume healthy eating soon after. Decide on at least one nonnegotiable behavior related to your eating habits — such as eating at least three cups of vegetables each day, avoiding fried foods and setting boundaries around alcohol intake —and stick with it.

2. Stock up on nutritious foods.

Fill your refrigerator and cupboards with all the foods that make you feel good and prep them for the week. Cut up your fruits and vegetables, make a big pot of bean and vegetable chili, or bake a tray of chicken breasts.

3. Have an accountability partner.

Tell a loved one about your eating goals. They can help when you don’t feel like eating healthfully with a gentle reminder. Even better, ask them to join you — maintaining a healthy lifestyle together can help motivate you both to stay on track.

4. Check your attitude.

It’s OK to fall off track, but it doesn’t mean you can’t get back on track. Try to remember why you want to eat healthfully. And rather than focusing on the foods you want to avoid, think instead about the many delicious foods you want to eat and make a list of a few tasty snacks to grab when hungry, such as:

Apple slices and 2 tablespoons peanut butter
Baby carrots and 1/4 cup hummus
2 hardboiled eggs and 1/2 cup grapes
6 ounces low-fat Greek yogurt and 2 tablespoons slivered almonds

Cómo romper patrones alimenticios poco saludables

Por Sharp Health News, una publicación de Sharp HealthCare

Muchos de nosotros hemos desarrollado hábitos alimenticios, tanto buenos como malos. Cuando se trata de hábitos alimenticios poco saludables, no se trata solo de hacer malas elecciones de alimentos.

Algunos malos hábitos incluyen ciertos comportamientos:

Saltarse comidas
Comer demasiado rápido
Comer cuando se siente triste, estresado o cansado
Comer bocadillos sin sentido mientras ve la televisión
Comer cuando no se tiene hambre

Si examina sus patrones y realiza cambios de comportamiento, puede ayudarle a crear un cambio positivo en sus hábitos alimenticios.

Pruebe estos consejos para desarrollar mejores hábitos alimenticios:

Comience un diario de alimentos.
El diario de alimentos le da una idea sobre sus patrones de alimentación. Señala las dificultades relacionadas con los alimentos que pueden haberlo desviado anteriormente y le brinda la información que necesita para seguir adelante.
Practique la alimentación consciente.
Comer sin sentido puede conducir a comer en exceso, a comer de menos o a hacer malas elecciones de alimentos. Intente comer conscientemente en su lugar: coma despacio, escuche las sensaciones corporales y las señales de hambre, y preste atención a sus pensamientos y sentimientos. Será más probable que tome decisiones saludables.
Controle su entorno.
Considere remodelar el entorno que lo rodea para que sea más fácil adherirse a nuevos hábitos:
- Esté preparado: tenga más frutas y refrigerios saludables en casa y en el trabajo.
- Lleve consigo una botella de agua reutilizable para que sea más fácil mantenerse hidratado.
- Use platos más pequeños para sus comidas para fomentar porciones más pequeñas.
- Muestre alimentos saludables en un lugar a su alcance para que sean fácil de agarrar.
- Cocine la mayoría de sus comidas en casa para tener un mayor control de lo que come.

How to Break Unhealthy Eating Patterns

From Sharp Health News, a publication of Sharp HealthCare

Many of us have developed eating habits — both good and bad. When it comes to unhealthy eating habits, it’s not just about making poor food choices.

Some bad habits include certain behaviors:

Skipping meals
Eating too fast
Eating when feeling sad, stressed or tired
Mindless snacking while watching TV
Eating when you aren’t hungry

If you examine your patterns and make behavior changes, you can help create a positive change in your eating habits.

Try these tips to build better eating habits:

Start a food journal.
Food journaling sheds light on your eating patterns. It draws your attention to food-related pitfalls that may have previously thrown you off track and gives you the information you need to move forward.
Practice mindful eating.
Mindless eating can lead to overeating, undereating or making poor food choices. Try mindful eating instead: Eat slowly, listen to body sensations and hunger cues, and pay attention to your thoughts and feelings. You will be more likely to make healthy choices.
Control your environment.
Consider reshaping the environment around you to make it easier to stick to new habits:
- Be prepared — keep more fruit and healthy snacks at home and at work.
- Keep a reusable water bottle with you to make it easier to stay hydrated.
- Use smaller plates for your meals to encourage smaller portions.
- Display healthy food in a prominent place to make it easy to grab.
- Cook most of your meals at home to be more in control of what you eat.

Foods That Help Strengthen Your Bones

From Sharp Health News, a publication of Sharp HealthCare

By 2040, osteoporosis is predicted to cause 3.2 million fractures in the U.S. each year, up from 1.9 million in 2018. That’s a 68% increase. To avoid being a part of that statistic, consider making a few changes to your diet.

According to the National Institutes of Health (NIH), osteoporosis develops when bone mineral density and bone mass decrease, leading to loss of bone strength. This can result in fractures and broken bones. However, staying physically active, avoiding alcohol and tobacco misuse, taking medications as prescribed and eating a balanced diet can help you improve and maintain your bone health.

A well-balanced diet should include plenty of fruits and vegetables; an appropriate amount of calories for your age, height, weight and activity level; and foods and drinks that include calcium, vitamin D and protein.

Sources of calcium include:

Low-fat dairy products
Dark green leafy vegetables
Broccoli
Sardines and salmon
Calcium-fortified foods, such as soymilk, tofu, orange juice, cereals and breads

Vitamin D can be processed in the skin through sun exposure, and can be added to your diet by consuming:

Fatty fish
Fish oils
Egg yolks
Liver
Vitamin D-fortified foods, such as milk and cereals

An average adult needs about 0.8 grams of protein per kilogram — or per 2.2 pounds — of body weight per day. Additionally, there are several other minerals and vitamins needed to reduce the risk of osteoporosis. These include magnesium, zinc, boron, vitamin K, vitamin C and some of the B vitamins, all of which work together to create healthy bones.

Talk with your doctor or a registered dietician nutritionist to determine if you are meeting the recommended daily allowance of each nutrient, when bone-density screening is appropriate for you, and which lifestyle changes can help improve your bone health.

Alimentos que ayudan a fortalecer los huesos

Por Sharp Health News, una publicación de Sharp HealthCare

Para 2040, se prevé que la osteoporosis cause 3,2 millones de fracturas en los EE. UU. cada año, a comparación de los 1,9 millones en 2018. Eso es un aumento del 68%. Para evitar ser parte de esa estadística, considere hacer algunos cambios en su dieta.

Según los Institutos Nacionales de Salud (NIH), la osteoporosis se desarrolla cuando la densidad mineral y la masa ósea disminuyen, lo que lleva a la pérdida de la fuerza ósea. Esto puede resultar en fracturas y huesos rotos. Sin embargo, mantenerse físicamente activo, evitar el consumo indebido de alcohol y tabaco, tomar los medicamentos recetados y llevar una dieta equilibrada puede ayudarlo a mejorar y mantener la salud de sus huesos.

Una dieta bien balanceada debe incluir muchas frutas y verduras; una cantidad adecuada de calorías para su edad, altura, peso y nivel de actividad; y alimentos y bebidas que incluyan calcio, vitamina D y proteínas.

Las fuentes de calcio incluyen:

Productos lácteos bajos en grasa
Vegetales de hoja verde oscuro
Brócoli
Sardinas y salmón
Alimentos fortificados con calcio, como leche de soya, tofu, jugo de naranja, cereales y panes

La vitamina D se puede procesar en la piel a través de la exposición al sol y se puede agregar a su dieta al consumir:

Pescado grasoso
Aceites de pescado
Yemas de huevo
Hígado
Alimentos enriquecidos con vitamina D, como la leche y los cereales

Un adulto en promedio necesita alrededor de 0,8 gramos de proteína por kilogramo, o por 2,2 libras, de peso corporal por día. Además, hay varios otros minerales y vitaminas necesarios para reducir el riesgo de osteoporosis. Estos incluyen magnesio, zinc, boro, vitamina K, vitamina C y algunas de las vitaminas B, todas las cuales trabajan juntas para crear huesos saludables.

Hable con su médico o un nutricionista registrado para determinar si está alcanzando la cantidad diaria recomendada de cada nutriente, cuándo es apropiado para usted una prueba de densidad ósea y qué cambios en el estilo de vida pueden ayudar a mejorar la salud de sus huesos.