Healthy eating over 50: Overcoming obstacles

BY Jeanne Segal, Ph.D. and Gina Kemp, M.A.

Let’s face it, there’s a reason why so many of us have trouble eating nutritiously every day. Sometimes it’s just quicker or easier to eat unhealthy food. If you’re having trouble getting started on a healthy eating plan, these tips can help:

Say “no” to eating alone

Eating with others can be as important as adding vitamins to your diet. A social atmosphere stimulates your mind and helps you enjoy meals. When you enjoy mealtimes, you’re more likely to eat better. If you live alone, eating with company will take some strategizing, but the effort will pay off.

• Make a date to share lunch or dinners with children, grandchildren, nieces, nephews, friends, and neighbors on a rotating basis.
• Join in by taking a class, volunteering, or going on an outing, all of which can lead to new friendships and dining buddies.
• Adult day care centers provide both companionship and nutritious meals for older adults who are isolated and lonely, or unable to prepare their own meals.
• Senior meal programs are a great way to meet others. Contact your local Senior Center, YMCA, congregation, or high school and ask about senior meal programs.

Loss of appetite

First, check with your doctor to see if your loss of appetite could be due to medication you're taking, and whether the medication or dosage can be changed. Try natural flavor enhancers such as olive oil, vinegar, garlic, onions, ginger, and spices to boost your appetite.

Difficulty chewing

Make chewing easier by drinking smoothies made with fresh fruit, yogurt, and protein powder. Eat steamed veggies and soft food such as couscous, rice, and yogurt. Consult your dentist to make sure your dentures are properly fitted.

Dry mouth

Drink 8 – 10 glasses of water each day. Take a drink of water after each bite of food, add sauces and salsas to your food to moisten it, avoid commercial mouthwash, and ask your doctor about artificial saliva products.

I don’t like healthy food

If you were raised eating lots of meat and white bread, for example, a new way of eating might sound off-putting. That’s understandable. But view eating healthily as an adventure and start with small steps:

• First and foremost, commit to keeping an open mind. Just because a food is healthy, it doesn’t mean it can’t be tasty as well.
• Try including a healthy fruit or veggie at every meal. You don’t have to change everything all at once. Add a side salad to your dinner, for example, or substitute unhealthy fries with baked sweet potato fries, or have a smaller portion of desert and fill up with melon and pineapple slices.
• Focus on how you feel after eating well – this will help foster new habits and tastes. The more healthy food you eat, the better you’ll feel afterwards

Stuck in a rut

No matter how healthy your diet, eating the same foods over and over is bound to get boring. Rekindle inspiration by browsing produce at a farmers market, reading a cooking magazine, buying foods or spices you haven’t tried before, or chatting with friends about what they eat. By making variety a priority, you’ll find it easier to get creative with healthy meals.

If you can’t shop or cook for yourself…

There are a number of possibilities, depending on your living situation, finances, and needs:

• Take advantage of home delivery. Many grocery stores have Internet or phone delivery services.
• Swap services. Ask a friend, neighborhood teen, or college student if they would be willing to shop for you.
• Share your home. If you live alone in a large home, consider having a housemate/companion who would be willing to do the grocery shopping and cooking.
• Hire a homemaker. Try to find someone who can do the shopping and meal preparation for you.

SOURCE:  helpguide.org