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Nutrition for Seniors – Expert Tips for Healthy Aging

A colorful assortment of fresh fruits and vegetables, including eggplant, asparagus, romaine lettuce, lemon, banana, and pineapple, arranged on a neutral background. On the right side, a blue box features a circular photo of Kaitlyn McCarthy, RDN, CDCES, smiling outdoors in a blue blouse. Below her image, white text reads: "A note from Kaitlyn McCarthy, RDN, CDCES."
Nutrition for Seniors - Expert Tips for Healthy Aging
Nutrition for Seniors – Expert Tips for Healthy Aging

Wellness Tips

A stylized lotus flower logo with shades of teal and green, featuring a circular emblem in the center depicting a white mountain peak against a blue and green backgroundAt 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.

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). 

FAQ

  1. How much water should older adults drink daily?

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

  1. 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. 

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

Leafy greens, fortified plant-based milks, almonds, and tofu are excellent alternatives. 

Resources

Healthy aging with starts with smart nutrition choices. For seniors, focusing on balanced meals, hydration, and nutrient-dense foods can help maintain steady blood sugar levels, support energy, and reduce health risks. Small, sustainable changes—like incorporating fiber-rich foods and staying active—can make a big impact. With expert guidance from Kaitlyn McCarthy, RDN, CDCES, seniors can take control of their health and enjoy a vibrant, active life. 

Stay well,  

Kaitlyn McCarthy 

Expert Advice from Kaitlyn McCarthy

“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

Choose whole foods over processed options—a balanced plate with fiber, protein, and healthy fats can keep blood sugar levels steady and support long-term health.