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Posted: August 24, 2022
As a man ages, it is natural to want to slow down perhaps due to aches and pains that come with the senior years. However, this does not always have to be the case, especially when looking at how you are fueling your body. With a man’s diet, it is important to include a variety of foods and nutrients from an early age. However, if you are late to jump on the “health wagon,” it is never too late to start.
Consider these nutrients for men, especially during the senior years, to decrease the risk of diseases while allowing the body to age gracefully:
Calcium and Vitamin D
Research has shown that as men age their bodies need more vitamin D and calcium to help maintain healthy bones. Calcium-rich foods from low-fat and fat-free dairy products like milk and yogurt, as well as in fortified foods and beverages, can provide the recommended amount of calcium needed per day. In addition, fortified foods and beverages include select cereals, non-dairy milks and 100% fruit juices that can offer added nutritional benefits. When looking for foods that naturally include vitamin D, consider adding fatty fish, such as salmon, eggs and fortified foods and beverages. It is recommended to have three servings of dairy every day.
Digestive health is also key in your senior years. To keep bowel functions normal and promote good bacteria, evaluate the amount of fiber you are consuming daily. A diet high in fiber has been shown to help reduce the risk of developing Type 2 diabetes and heart disease. Many fiber-rich foods take longer to digest and can keep you fuller longer. It is recommended that men older than 50 get 30 grams of fiber a day. Good sources of fiber include whole grains, fruits, vegetables, beans and lentils. A diet full of fruits and vegetables as well as whole-grain breads, cereals and pastas will help you achieve the recommended amount of fiber per day.
While lowering sodium during your senior years is important for blood pressure control, increasing your potassium intake can be helpful for overall health. Good sources of potassium include fruits and vegetables such as bananas, sweet potatoes, spinach and beans. Replace salt with herbs and spices and choose low-sodium foods to help reduce your sodium intake.
Fat plays a vital role in joint and heart health. When considering fats to include in your diet, choose heart-healthy unsaturated fats. These fats include extra-virgin olive oil, canola oil, walnuts, almonds and avocados. Saturated fats should be limited to less than 10% of total calories and primarily be found in meat and full-fat dairy products.
Keep in mind that along with a healthy, balanced diet, you may need to consider adding specific vitamins and mineral supplements such as our Senior Men’s Multivitamin into your day to help fill any nutrient gaps. Find out which supplements you should add to your cart by taking the Vitamine Wellness quiz and then add these recommended supplements into your subscription bundle with an easy click.
Need more information or support with your purchase? Click here to connect with our Vitamine wellness dietitians for more support.
Have a sweet tooth? Would you like to find something to help satisfy it while also providing your body with healthy nutrients? Check out this healthy Frozen Yogurt Bark recipe for your next sweet snack:
Frozen Yogurt Bark
All you need:
1 (32-oz) container vanilla Greek yogurt
¼ cup honey
½ cup oats and honey granola
½ cup fresh blueberries
3 fresh kiwi, peeled and sliced
¼ cup unsweetened coconut flakes, toasted
All you do: