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Most people watch their calories, sugar and salt intake and make sure they are eating enough fruits and vegetables, but do not always ensure they are getting adequate protein in their diet. Protein keeps us fuller longer, speeds up the metabolism and helps the body build and maintain muscle.  Proteins help your body repair, and are also essential as an energy source- which is why it’s critical that we get enough protein from high-quality food sources.

Recent studies have shown that 1 in 3 adults over the age of 50 are lacking in getting enough protein- which can say a lot about their overall health and diet. The good news is- there are lots of simple ways to increase your protein intake without changing your diet drastically!

Upgrade Your Breakfast Routine

We have all heard the phrase “Breakfast is the most important meal of the day”, and for good reason- when we sleep, we essentially are fasting (not eating) for 7+ hours. When we wake up, our body needs a replenishment of glucose and other nutrients to produce energy. However, nearly two-thirds of American’s skip breakfast, which can cause symptoms like headaches, blood sugar dips, irritability and difficulty concentrating.

The unfortunate reality is that even those who eat breakfast don’t always eat a healthy meal. Instead of reaching for “convenience” items like donuts, muffins and breakfast cereals, try higher-protein foods like eggs, full-fat yogurt, cottage cheese or oatmeal with nuts.

Sneak In Some Protein Powder

Supplementing a flavored or unflavored protein powder is an easy and convenient way to increase your protein intake with little effort. There are many high-quality protein powders on the market with different flavors and nutrients. This can be particularly helpful to those with a soft-foods diet or even those with a decreased appetite. Protein powder can be added to smoothies, salad dressings, beverages and even things like baked goods and mashed potatoes.

Prioritize Animal and Plant-Based Protein

Animal products like lean meat, dairy products and eggs have the highest concentration of bioavailable protein. Including high-quality animal products into your diet is one of the easiest ways to meet your protein goals, however, there are plenty of plant-based protein options that can work well for those who choose to be vegan or vegetarian. Food items like beans, lentils, chickpeas, nuts and seeds are higher in protein than other plant-based foods like fruits and vegetables, but you’ll likely need to be eating a higher concentration of these foods to meet your protein goals on a plant-based diet. Always consult a nutritionist or a healthcare professional if you have questions or want individualized recommendations!

Meal Prep!

When it comes to eating a well-rounded, healthy diet, many people struggle to eat 3 balanced meals a day. This can be for a variety of reasons- you’re too busy, you’re on the go, you’re recovering from an injury or illness, you lack the motivation to cook, etc. This is why having meals prepared in advance is beneficial- you can have meals ready for you to eat right at your fingertips! This can be anything from overnight-oatmeal for breakfast to a casserole for dinner, all of which are healthier than swinging through the drive-through at meal time.

Need some help getting more protein in your diet, but don’t have the ability or desire to cook for yourself? If you struggle to prepare meals or could use some help in the kitchen, Chefs for Seniors puts a personal chef in the home that can prepare customized meals tailored to your dietary needs and preferences. Click here to find a chef near you!

Getting older comes with life changes, such as retirement, relocating, or learning to manage changing family dynamics. The state of our mental health affects how we feel, how we think, and how we cope with change and stressful times in our lives. Memory loss, cognitive decline and the loneliness epidemic among seniors make them particularly vulnerable to mental health issues. Most commonly amongst seniors, we see conditions like anxiety, cognitive impairment and depression.

Not only do these conditions effect seniors mentally, but they can manifest themselves in physical ways as well. We know that stress of any kind can have negative effects on your physical health- like suppressing the immune system, decreasing our appetite, and even increasing risk for heart attack or stroke.

In this article, we have several tips for supporting our seniors as they age and maintaining mental health and well-being.

Exercise Your Body AND Your Brain

Physical exercise has tremendous health benefits- both to our bodies physically but also mentally. Exercise helps to manage stress and reduce anxiety by producing endorphins that keep us mentally sharp and feeling our best. Physical exercise can take many forms- such as daily walks, swimming, yoga or dance classes.

Just as the body needs physical activity to stay healthy, the brain needs stimulation to stay sharp. Studies have shown that “brain games” can help sharpen thinking skills like decision-making, reaction time and short-term memory. An activity that keeps the mind engaged and promotes problem-solving (such as crossword puzzles, sudoku, board/card games, etc.) are great examples, but other accessible activities may include reading, writing, playing an instrument, or learning a new language.

Ask for Help

As we get older, certain activities can become more difficult than they once were in our younger years. This could be anything from mowing the lawn, preparing meals, or even remembering to take prescribed medication. One of the best things (and often the most difficult) a struggling senior can do is ask for help, whether that is through a friend, family member or even a senior-care specialist. Asking for help not only gives us a feeling of community, but also protects seniors from dangers like falling or other forms of physical harm.

Discover a New Hobby

It’s never too late to try something new! Retirement is the perfect time for seniors to cross some things off their bucket-lists and pursue their lifelong dreams- or even trying something they’ve never done before. Think cooking classes, gardening, joining a music group or taking an art class!

Learning a new skill keeps our brains sharp and our minds engaged, and the relationships you can form through new hobbies help give seniors a sense of comfort and belonging.

Caring for a Pet

A recent study by researchers at the University of Michigan linked owning a pet for 5 or more years delayed aging in the brain in adults 65 and older. Why? Pets not only can provide companionship to a lonely senior, but they promote physical activity and overall happiness. Studies have also shown that pets may provide health benefits like lowering blood pressure as well as reducing stress and symptoms of depression.

If having a pet is not feasible, volunteering at an animal shelter is a great way to connect with animals and help in your community.

Stay Connected

Time and distance can make it difficult for people to stay in touch with friends and family, especially as we age. After retirement, we often experience a shift in our daily lives, which is largely impacted by lack of social interaction that we may have been used to in the working world.

Studies have shown that nearly one-fourth of adults over the age of 65 feel lonely and/or socially isolated. Nowadays, technology has made it easier than ever to stay in touch with family and friends, through programs like social media, FaceTime and Skype- just to name a few. If technology seems tricky for the senior, encourage them to set up regular phone calls (or even write letters) to friends and family they want to stay in touch with.

Difficulty swallowing- commonly known as dysphagia- is a condition that affects approximately 15 percent of elderly adults. Dysphagia is the inability to easily pass food or liquids from the mouth, into the throat, and into the esophagus to the stomach during the process of swallowing. If your elderly loved one is showing signs of having difficulty swallowing, we will be discussing what it means and options for managing symptoms.

What is Dysphagia?

While the act of swallowing seems simple and almost mindless, the process actually involves almost 50 different muscles and nerves to move food from your mouth, down the throat and into the stomach to be digested. Most often, medical complications like stroke, cognitive disorders, or cancer of the throat, mouth or esophagus can be a contributing factor in developing dysphagia.

Depending on the severity, dysphagia can cause complications like choking, gagging and can even be painful when attempting to swallow. One of the biggest risks, however, is malnutrition and dehydration. Those who suffer from dysphagia may be less inclined to eat or drink due to the difficulty or discomfort, making them less likely to maintain a healthy weight.

What Signs Should I Look For?

There are several symptoms that can indicate that your loved one is having difficulty swallowing, such as:

–       Choking or gagging on food or drinks

–       Decline in appetite/rapid weight loss

–       Having a “wet” sounding voice, especially after eating or drinking

–       Shortness of breath while eating

–       Sensation of food or liquid being stuck in the throat or chest

If you notice any of these signs, it may be beneficial to consult a medical professional who can do a physical examination of the esophagus and can perform an endoscopic swallowing test for an official diagnosis.

Managing Swallowing Difficulties

If your loved one is diagnosed with dysphagia, there are several tips you can follow to manage their condition:

Consult a Speech or Language Therapist

In some cases, your loved one may be referred to a speech or language therapist that can help them learn new swallowing techniques. Posture is an important factor when it comes to swallowing food properly, so they will stress the importance of sitting up straight while eating and drinking, even if they are bed-ridden or in a wheelchair. In some cases, surgery may be required- especially for those who experience narrowing, blockages, vocal-chord paralysis or treating esophageal cancer.

Have Smaller, Softer Meals

If your loved one is having difficulty swallowing, they should eat foods that are soft and easy to consume. This can include foods like yogurt, cottage cheese, soup and smoothies. It is important to prioritize protein- so opt for options like full-fat yogurt and protein powders that can be added to beverages and smoothies. A doctor will likely also suggest reducing alcohol and caffeine consumption because it can have a drying-effect to the mouth and throat. In more serious cases, some patients may require a feeding tube through the nose or stomach.

Many meals can also be puréed into a pâté-like consistency, which can be helpful in allowing seniors to continue eating their regularly enjoyed meals. Click here to read our article on the soft-foods diet.

Today, consumers are becoming more health conscious which means we are paying closer attention to what is in our food. Nutrition and ingredient information on food labels help us know exactly what is in the food product and how much, however, sometimes these labels can be deceiving or difficult to understand. As a consumer, it is important to understand how to read these labels to make the healthiest and informed decision about which food products to purchase. In this article, we will discuss the types of information that may be printed on food labels and provide tips on how to interpret that information.

Serving Size

The FDA (U.S. Food and Drug Administration) requires that a nutrition label be placed on packaged food and beverages. This label includes serving size, calorie count, total cholesterol, fat, sodium, total sugars, etc. At the very top of the label, there is a serving size (shown in the graphic below). Serving size reflects the amount that consumers typically eat or drink, so it is important to remember that it is not a recommendation for how much you should eat or drink.

It is important to note that the nutrient percentages shown on the label refer to the serving size. For example, if the label suggests that one serving of a product is 1 cup and that contains 10g of sugar, you can assume that by consuming 2 cups, you would be doubling that amount of sugar.

Percent Daily Value (%DV)

Percent Daily Value (%DV) reflects how much a nutrient in a serving of the food product contributes to a 2,000-calorie diet, which is considered standard for most adults. Even though this number is considered an average amount, some individuals may require more calories depending on their needs and lifestyle. As a general rule-of-thumb, 5% DV or less of a nutrient per serving is considered low, while 20% DV or more of a nutrient per serving is considered high, so keep this in mind when looking at a food label.

More often than not, we find that most people exceed the recommended limits for saturated fats, sodium and added sugar, which are commonly found in snack foods, frozen meals, fast food and beverages like soda and juice. Many people do not get the recommended amount of essential nutrients like potassium, dietary fiber, calcium and other vitamins- so be sure to do your research to find which foods at the super market are most nutrient-dense (think fresh produce and high-quality protein sources).

Product Dates

There are two types of product dates commonly printed on packaged food and beverages:

·      “Sell by” is labeled at retailers, and informs them of the day by which the food or beverage product should be sold or removed from the shelves. However, this does not mean that the product is unsafe to consume after that date. Usually about one-third of a product’s shelf-life remains after the sell by date for the consumer.

·      “Use by” indicates how long food and beverage items will be at peak quality. This means if you use or consume the products after the provided date, the product may have changed in appearance, texture, flavor and quality. Expired foods, especially items like produce, meat or dairy products should not be consumed past the listed use by date.

When buying items from the grocery store, it’s important to look at the expiration dates listed on the products you purchase so you make sure you are buying a fresh product. Also avoid any items that are severely dented, leaking at the seams, or have any holes or visible damage.

Reading the Ingredient List

The ingredients in packaged food items are most often listed separately from the Nutrition Facts info, and includes each ingredient in the product in order of quantity. For example, the ingredient with the highest concentration will be listed first. Many health experts suggest that the first three ingredients in a food product are the most crucial to pay attention to- if those include refined grains, a type of sugar or hydrogenated oils, those are best avoided or should at least be consumed in small amounts. Experts also suggest sticking to foods with ingredients that you can recognize and have a fairly short list of ingredients.

It is also important to be mindful of terminology that food companies use to market their products, that may be deceiving to what the product actually contains. Food and beverage items may include terms like “light”, “reduced sugar”, “low calorie”, “fat free”, etc. None of this is necessarily bad, but it can often mean that by omitting one ingredient, they are adding in other additive ingredients or chemicals to compensate that are even worse for your health. For example, diet soda is marketed to the consumer as being healthier than the regular real sugar alternative, but it does contain artificial ingredients and sweeteners that are made from unnatural chemicals. In summary, just because something claims to be healthier on the package, does not always mean that it is. Do not let the claims on the package fool you!

In conclusion, the best way to avoid being misled by product labels is to try to avoid processed foods whenever possible. If you do buy packaged foods, use your knowledge of reading the Nutrition Facts and Ingredient label to sort out the junk from high-quality products.