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In this episode, Jessica gives us some tips when it comes to eating for healthy aging. Eating well can really help us as we age. 

Our population is living longer so maintaining our vitality is an important goal in order to have the best quality of life for as long as possible.  As we mature, certain circumstances, health issues, and lifestyle factors change that can, in turn, affect our diet and nutritional status. 


Here are some of the barriers that older adults need to consider when trying to eat optimally:


Reduced absorption and utilization of nutrients.  

Side effects from medications.

Oral problems that affect eating.  

Cooking for one is no fun.  

Lack of energy due to aging, frailty, and multiple chronic diseases.  

Disability can accompany advanced age.

Tighter budgets.




Practical Tips to Prioritize


There are plenty of things you can do at any age to help prevent, delay, or treat nutrition-related conditions such as diabetes, heart disease, high blood pressure, certain cancers, and cognitive decline.  But having too many dietary and lifestyle changes to worry about can be overwhelming and discouraging.  It helps to know what actions you should prioritize to make sure you are best meeting your nutritional needs.  Using the Mediterranean diet as your framework for healthful eating is the best overall approach since it has been shown to have many health benefits.  It is a plant-based diet that includes two vegetarian meals a day and uses extra virgin olive oil as the main fat.  Pick up my Healthy Living Guide at your local Gelson’s or download my Nutrition Bytes podcast from iTunes to learn more about the Mediterranean Diet.  


Here are some practical diet and lifestyle tips to prioritize in addition to the Mediterranean Diet for healthy aging:

• Eat less sodium and more potassium to keep your blood pressure under control.  

• Drink enough fluids.  

• Pick convenient produce.  

• Eat nutrient-dense foods.  

• Be active.  




Recipes Mentioned

Shrimp & Melon Salad

Lentil Pasta

One-Dish Chicken Brassica & Butternut Squash




Questions Asked

What are some Ideas for simple meals?


What Foods should older adults try to include every day?





Email Jessica at





Gelson's Registered Dietitian, Jessica Siegel, has a Masters in Public Health. However, she is not a doctor and her nutritional recommendations are not tailored to specific health problems. Always consult your physician before beginning any nutritional program. 


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