Making smart food choices is an important part of healthy aging. There’s so much evidence out there that you are what you eat – that means both what you put into your body and what you leave out are critical to healthy aging.
Ask yourself, what are your food picks doing to help you age better physically and cognitively? A new study reports that the more sugar you eat, the older your biological age – regardless of how healthy your diet otherwise. Another study provides evidence that processed food contributes to cognitive decline, and a 15% higher risk of dementia.
“People are living longer, and we want those extra years to be healthy ones. Eating well can help lower the risk of heart disease, stroke, cancer, diabetes, and dementia,” says Cheryl Strachan, a registered dietitian, nutritionist, and cardiac specialist at Sweet Spot Nutrition.
A balanced diet gives your body the fuel it needs: protein to keep muscles strong, fibre for digestion, healthy fats, carbs for energy, and key vitamins and minerals to keep everything running smoothly, says Strachan, who hosts the Sweet Spot Kitchen community for people living with heart disease.
Eating Well Helps Maintain Independence
As people age, eating well helps maintain independence, good spirits and a well-functioning body and mind. While the need for calories decreases, the need for nutrients often increases.
We all need adequate nutrients to replenish our body and allow it to function as it should, according to nutrition and aging expert Heather Keller, and for older adults, some nutrients are required in higher amounts than younger adults, like protein, vitamin D, and calcium, “More protein is needed to support retention of muscle and body functions, while vitamin D and calcium are needed in larger amounts to support healthy bones.”
Our bodies are made up of muscle, other tissues and bone which are constantly being renewed – “food and specifically, nutrients (protein, carbohydrate, fat, vitamins and minerals) that our body cannot make are essential to the renewal of all of these tissues,” says Keller, RD, PhD, FDC, FCAHS and Schlegel Research Chair in Nutrition and Aging (RIA) in Waterloo. The Schlegel-UW Research Institute for Aging is a non-profit organization dedicated to enhancing the quality of life and care of older adults.
What To Put On Your Plate
Keller recommends eating what is in season and right now go big on berries along with dark green leafy (kale, spinach) and dark orange (squash). Older adults should aim for 20-30 g of protein at each meal and 2000 ml of fluid per day (preferably water) – that’s eight 8-ounce glasses of water.
Whenever you sit down to a meal, Strachan recommends aiming for these simple proportions:
- Protein – about ¼ of your plate. Protein helps maintain strong muscles, bones, and key body systems. Great sources include chicken, fish, eggs, yogurt, cheese, beans, tofu, nuts, and seeds.
- Vegetables & Fruit – about ½ of the plate. It might sound like a lot, but your body thrives on the vitamins, fibre, and antioxidants in colourful produce. Can’t fit them all at meals? Snack on baby carrots, berries or apple slices throughout the day.
- Whole grains and starches – about ¼ of your plate. These provide energy, fibre, and nutrients like B vitamins, magnesium, and even a small amount of protein. Choose whole grains like steel-cut oats, brown rice, quinoa, and barley. When buying bread or crackers, look for “whole” at the start of the ingredient list instead of “enriched wheat flour” or “wheat flour.” Starchy veggies like potatoes and corn fit here too. Keep them all to that quarter-plate portion to help with blood sugar and weight management.
1. Crunchy Chickpea and Sun-Dried Tomato Pasta
Simple weeknight meal with pulses, fish, and veggies built right in. Makes 6 servings. Courtesy of Sweet Spot Nutrition.
Ingredients
Chickpeas
1 can chickpeas (no salt added)
4 cloves garlic
⅓ cup olive oil
Pasta
1 pound scoobi doo pasta or rotini or fusilli
5 oz pre-washed spinach
1 cup oil-packed sun-dried tomatoes, drained
½ cup feta cheese, crumbled
1 can light tuna in water
Method
Chickpeas
- Preheat the oven to 400F.
- Rinse the chickpeas in a strainer. Give them a couple of minutes to drain well.
- Meanwhile, peel the garlic and add them (whole) to a baking sheet along with the oil.
- Add the chickpeas and mix to coat well.
- Roast for 30-40 minutes, stirring a couple of times. Remove when they’re golden brown.
- Discard the garlic cloves.
Pasta
- Meanwhile, cook the pasta in a large pot according to package instructions, then drain and return to the pot.
- Add sun-dried tomatoes, tuna, and spinach, stirring to combine. Put a lid on the pot and keep warm on the lowest setting.
- When the chickpeas are brown and crispy, add them to the pasta. The spinach should be wilted by now. Stir once more to combine. Top with feta cheese and enjoy.
Notes:
Compare labels to find sun-dried tomatoes with the lowest sodium possible.
2. Heart-Healthy Apple Crisp
Enjoy this delicious classic packed with more nuts, whole grains, and fibre, healthier fats, less sugar and refined grains. Makes 6 servings. See recipe at Sweet Spot Nutrition.
Ingredients
Apples
4 cups apples*, chopped (not peeled)
2 tsp granulated (white) sugar
2 tsp lemon juice
1/2 tsp ground cinnamon
Crumble
2/3 cup walnuts, chopped
1/2 cup rolled oats
1/3 cup whole wheat flour
3 Tbsp packed brown sugar
3 Tbsp canola oil
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
1/8 tsp salt
Method
- Preheat the oven to 350F.
- Toss the apples with the sugar, lemon juice, and cinnamon in a bowl.
- Transfer the apples to an 8×8 baking dish. (Add a thin layer of oil if you like, but not necessary.)
- Toss all of the crumble ingredients well in the same bowl.
- Top the apples with the crumble, distributing evenly so all of the apples are covered.
- Cover with tin foil* and bake for 40 minutes.
- Remove the tin foil and turn the heat up to 400F. Bake for 5 more minutes, or until crispy and brown on top.
Notes:
* The tin foil is key. Without butter drizzling all over your apples, they can get dry while baking. The tin foil helps keep moisture in and almost steams them. A few minutes in a hotter oven at the end crisps them up nicely.
* Use sweet apples like fuji, ambrosia, gala, or honey crisp so you can cut back on the added sugars.
