A Senior’s Guide for Health & Wellness After RetirementBy Tiffany Naticchioni, RDN, LD
The age of retirement for the majority (69-89%) of Americans ranges from 65-75. If you are among these accomplished folks, you are likely enjoying some freedom from the daily grind. You might even be looking forward to getting that part-time “fun” job or traveling the world. Whatever it is that you plan to do with your senior lifestyle, consider these options for staying nourished and well throughout your golden years.
Grab a health club membership
Stay active and social by enrolling in a membership to a health club that offers accessibility to fitness and community. Silver Sneakers is an online platform for those ages 65+. It provides access to locating and enrolling in over 16,000 gyms in the country, and as a member you have access to all of them. You can also take virtual classes from the comfort of your own home. Another good option is to check out your local YMCA and ask about their senior rates and amenities.
Follow these easy tips to enhance your eating habits:
- Eat fruits and vegetables any way you can get them: fresh, frozen, canned and/or dried. They’re rich in antioxidants to support immunity, and rich in fiber to support digestion and heart health. Frozen, canned and dried produce all have a longer shelf life, meaning these are the best foods for stocking your pantry, to give you a quick and easy option.
- Vary your protein source and eat more seafood and beans. Focusing on lean protein and incorporating plant-based protein increases your fiber intake and reduces the amount of unhealthy fats from animal-based proteins. Beans are a cost-effective source of protein and fiber, and also have the bonus of being shelf stable!
- Eat at least 3 servings of whole grains per day. These complex carbohydrates help stabilize blood sugar and keep you full due to their fiber content. Foods that are 100% whole grains include brown rice, whole wheat pasta, quinoa, oats, popcorn, 100% whole wheat bread and crackers.
- Aim for 3 servings of low-fat or fat-free dairy (milk, yogurt or cheese) per day! Consider options that are fortified with vitamin D to help keep your bones healthy.
Invest in your relationship with food
As your daily regimen changes during this adjustment, your nutrition habits might also shift. Focus on the basics and try to make half of your plate fruits and vegetables whenever possible. Aim to have at least three out of the five food groups at each meal, in order to create a balanced plate.
Taking control of your nutrition regimen sooner than later can be one of the most important investments at this stage of life. Whether you are cooking less, dining out more frequently, or simply finding yourself uncertain of how to properly plan healthy meals, your virtual dietitian can be a valuable resource as you aim to manage or prevent illness using food. Nutrition is personal and individualized, and Registered Dietitians understand this, as they provide specific care to all members of the family, including you.
Our team of Registered Dietitians can help you use food as medicine to make progress toward your health goals all while keeping delicious meals in mind. By harnessing expertise in all the items available at the store, and how to shop on a budget, we can help you identify areas for change, create an action plan, and focus your shopping to help you become the best version of yourself! Schedule your telenutrition appointment today to put our knowledge and expertise to work for your health.
Engaging in a healthy lifestyle can create a foundation for wellness that adds vitality to your life. As a senior, you have access to ample resources for creating these important wellness habits. You’ve worked hard – now take some time for you!
Shop the Article
Explore our Medicare Part D Resource Center to learn more.