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Nutrition for Seniors – Expert Tips for Healthy Aging

Melissa French

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At Monadnock Community Hospital, we believe that wellness isn't just a destination—it's a journey we embark on together. That's why we've launched our Wellness Wednesday campaign, an initiative designed to inspire, inform, and empower our community to lead healthier, happier lives. ) [_page_sections_1_wysiwyg] => Array ( [0] => field_5a79c5dfc5cca ) [page_sections_1_width] => Array ( [0] => normal ) [_page_sections_1_width] => Array ( [0] => field_5af99fbbc9de1 ) [page_sections_2_section_title] => Array ( [0] => ) [_page_sections_2_section_title] => Array ( [0] => field_5ada5134d3021 ) [page_sections_2_wysiwyg] => Array ( [0] => Healthy aging starts with a balanced diet. As we grow older, our nutritional needs change, and focusing on the right foods can help maintain energy, protect against chronic diseases, and support overall vitality. Here’s how nutrition plays a vital role in aging well:

Embrace Nutrient-Dense Foods

Foods like fruits, vegetables, lean proteins, and whole grains provide essential vitamins and minerals. These nutrients support brain function, immune health, and energy levels. Science: Diets rich in nutrient-dense foods are linked to longevity and reduced inflammation (1).

Boost Calcium and Vitamin D Intake

As we age, bone density decreases, increasing the risk of fractures. Foods like dairy, leafy greens, and fortified cereals, along with sunlight exposure, help meet calcium and vitamin D needs. Science: Adequate calcium and vitamin D reduce osteoporosis risk (2).

Limit Processed Foods

Processed foods are often high in sugar, sodium, and unhealthy fats. Reducing these can lower your risk of heart disease and support cognitive health. Science: Diets high in processed foods are linked to faster cognitive decline (3).

Stay Hydrated

Proper hydration becomes increasingly important with age as thirst signals weaken. Drinking water throughout the day supports joint health, digestion, and temperature regulation. Science: Hydration is critical for cellular function and reduces fatigue (4).

Incorporate Omega-3 Fatty Acids

Found in fatty fish, walnuts, and flaxseeds, omega-3s support brain and heart health while reducing inflammation. Science: Omega-3 intake is linked to improved cognitive function (5). ) [_page_sections_2_wysiwyg] => Array ( [0] => field_5a79c5dfc5cca ) [page_sections_2_width] => Array ( [0] => normal ) [_page_sections_2_width] => Array ( [0] => field_5af99fbbc9de1 ) [page_sections_3_section_title] => Array ( [0] => FAQ ) [_page_sections_3_section_title] => Array ( [0] => field_5ada5134d3021 ) [page_sections_3_wysiwyg] => Array ( [0] =>

How much water should older adults drink daily?

Older adults should aim for 6–8 cups daily, adjusting for activity levels and weather conditions.

Are supplements necessary for healthy aging?

It’s best to get nutrients from food, but supplements may help if you have dietary restrictions. Always consult a healthcare provider.

What are the best sources of calcium for lactose-intolerant individuals?

Leafy greens, fortified plant-based milks, almonds, and tofu are excellent alternatives. ) [_page_sections_3_wysiwyg] => Array ( [0] => field_5a79c5dfc5cca ) [page_sections_3_width] => Array ( [0] => normal ) [_page_sections_3_width] => Array ( [0] => field_5af99fbbc9de1 ) [page_sections_4_section_title] => Array ( [0] => Resources ) [_page_sections_4_section_title] => Array ( [0] => field_5ada5134d3021 ) [page_sections_4_wysiwyg] => Array ( [0] =>

Bone Health and Osteoperosis Foundation: Calcium and Vitamin D (2)

Harvard Health: Eating ultra-processed foods tied to cognitive decline (3)

Harvard Health: Foods that fight inflammation (1)

National Institute on Aging: Healthy Eating As You Age: Know Your Good Groups

) [_page_sections_4_wysiwyg] => Array ( [0] => field_5a79c5dfc5cca ) [page_sections_4_width] => Array ( [0] => normal ) [_page_sections_4_width] => Array ( [0] => field_5af99fbbc9de1 ) [_yoast_wpseo_focuskw] => Array ( [0] => nutrition tips for seniors ) [_yoast_wpseo_title] => Array ( [0] => %%title%% ) [_yoast_wpseo_metadesc] => Array ( [0] => Discover expert nutrition tips for seniors from Kaitlyn McCarthy, RDN, CDCES at Monadnock Community Hospital. Learn how balanced meals, hydration, and smart food choices can support blood sugar control and healthy aging. ) [page_sections_6_section_title] => Array ( [0] => Expert Advice from Kaitlyn McCarthy ) [_page_sections_6_section_title] => Array ( [0] => field_5ada5134d3021 ) [page_sections_6_wysiwyg] => Array ( [0] => "Managing nutrition is about balance—not perfection. Small, consistent choices, like adding fiber-rich foods and staying hydrated, can help stabilize blood sugar and improve overall well-being."

About Kaitlyn McCarthy, RDN, CDCES

Kaitlyn McCarthy is a Registered Dietitian Nutritionist (RDN) and Certified Diabetes Care and Education Specialist (CDCES) at Monadnock Community Hospital. As the Clinical Nutrition Manager, Kaitlyn is dedicated to helping individuals make sustainable, health-focused dietary choices. She earned her Bachelor’s degree in Nutritional Science from the University of New Hampshire and completed her dietetic internship at the University of Saint Joseph in Connecticut. Inspired by family members managing diabetes, Kaitlyn pursued specialized training to support patients in their journey toward better blood sugar control.

Quick Tip

Stay well, Kaitlyn McCarthy ) [_page_sections_5_wysiwyg] => Array ( [0] => field_5a79c5dfc5cca ) [page_sections_5_width] => Array ( [0] => normal ) [_page_sections_5_width] => Array ( [0] => field_5af99fbbc9de1 ) [_yoast_wpseo_linkdex] => Array ( [0] => 40 ) )