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  • Writer's pictureChristian Companions

How Seniors Can Eat Better to Live Better

Eating healthy is important for anyone at any age, but it is especially important for the seniors in our lives. Eating poorly leaves adults vulnerable to chronic illnesses and infections and can even weaken muscles and bones. This can rapidly lead to more negative effects on an elderly person’s physical and mental well-being.

On the other hand, eating nutritious and healthy foods can help boost the body’s immune system and increase energy levels, while lowering the risk of illness. It also plays a key role in maintaining vitality and a healthy outlook on life.

Unfortunately, eating healthy can be seen as expensive or too much of a chore to bother with. But this is a major mistake that only holds someone back from tremendously improving their quality of life. It may seem like you’re getting more bang for your buck when you buy highly processed, boxed foods over fresher, healthier alternatives but this is an error. In actuality, fresh and nutritious options are packed with far more nutrients than processed foods so they keep you fuller for longer. That’s because so many of our processed food options are just empty calories.

Below are some nutrient-packed food tips that are great for seniors:

Fatty fish

Fatty fish like cod, salmon and even sardines are healthy high-protein foods full of omega-3 fatty acids. Omega-3 fatty acids are key components in brain and heart health. They have been shown to decrease inflammation and reduce the risk of heart disease.

While fresh fish is often tastier, you don’t have to eat fresh fish to enjoy its benefits. Canned and frozen options are easy to find, require minimal preparation, and help keep you within your budget.


Nuts are a delicious snack that are full of health benefits for everyone, especially seniors! They are an excellent source of proteins, fiber, fatty acids, and a range of micronutrients like Vitamin E and calcium. They carry anti-inflammatory properties that are especially helpful to those suffering from rheumatoid arthritis or other inflammation related issues. Aside from their nutritious value, nuts are also extremely portable and have a great shelf life. Making them the perfect snack to keep around the house, in your day bag, and even in your car.

  • Walnuts are a great option that can help lower cholesterol and reduce blood pressure.

  • Almonds are great for feeling more satisfied as they contain more fiber than most nuts.

  • Brazil nuts are one of the most selenium-rich foods. Selenium helps make DNA and protects against cell damage and infections.

Whole Grains

When it comes to choosing grains, it’s advised to choose whole grains over refined grains whenever possible. This is because whole grains offer more nutrients than their processed, refined counterparts. Whole grains are grains that still contain the bran, endosperm, and germ of the grain, whereas refined grains have been milled such that the bran and germ are removed.

Whole grains are linked to lower risk of heart disease, diabetes and some cancers. They are great sources of the dietary fiber that we all need. What’s more, this fiber helps us feel fuller for longer and can help those looking to manage their weight. Some great whole grain options include:

  • Whole Oats

  • Whole wheat

  • Buckwheat

  • Quinoa

  • Brown rice

  • Corn

Here at Christian Companions, we’re serious about your senior’s physical and mental well-being. Please don’t hesitate to reach out to us and see if one of our in-home caregivers can help with grocery-runs, meal planning, and even cooking. We’d love to help you age in place with grace.


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