Eat well to live better: nutritional keys to healthy aging

Throughout our lives, food has been much more than a necessity: it is a source of energy and social connection. Eating well not only nourishes us, it also cares for us, gives us pleasure, and can help us live better lives.

It's never too late to start taking care of yourself. Any time is a good time to pay attention to what you eat and make small changes that bring you closer to well-being. Learning to eat a balanced diet is a powerful tool at any stage of life.

Sometimes, we may have a diet that is not very varied or insufficient, with the risk of not meeting our needs. That's why, beyond how much we eat, it's essential to pay attention to the quality and balance of our meals. Eating well means choosing foods that truly nourish us and are suited to our abilities and needs.

This is where a key idea comes into play: muscle is life. Preserving muscle is essential for keeping us active, strong, and able to continue doing what we love. To achieve this, we need two pillars: proper nutrition and daily exercise. Exercise, especially strength training, is the best complement to a good diet. This combination not only takes care of the body, but also boosts emotional well-being and the quality of everyday life.

And finally, nutritional education is key: knowing what foods we need, how to combine them, and how to adapt them to each stage of life allows us to make conscious and healthy decisions.

In summary, we would like to share a series of basic recommendations that can help promote a more balanced diet adapted to this stage of life. This short list of guidelines can be a good starting point:

10 keys to better nutrition for older people

1. The most important thing is to learn to eat well: Know the right food groups and how to combine them according to your needs. From there, eating can and should continue to be a pleasure.
2. Plan a varied and balanced menu: The Mediterranean diet is an excellent basis for ensuring variety, balance, and flavor in your daily meals.
3. Make your meals more than just nutrients: Make them moments of tranquility, enjoyment, connection, and well-being. Eating can be an opportunity to disconnect, socialize, or simply take care of yourself.
4. Cook well: Enhancing flavors with spices and herbs such as parsley, thyme, rosemary, or oregano can help you maintain your interest in food.
5. Enrich your dishes: Adding ingredients such as powdered milk, ground nuts, grated cheese, or olive oil helps increase the nutritional value of meals without increasing their volume.
6. Pay attention to food texture: Adapting the texture of foods (mashed, soft, easy to chew) promotes safe and enjoyable eating.
7. Protein is your ally: Eating enough protein (lean meats, fish, eggs, legumes, dairy products, etc.) is essential for maintaining muscle mass.
8. Get moving, exercise also nourishes: Try to move every day and, if you can, do specific strength exercises two or three times a week. Feeling agile also nourishes the spirit and helps maintain muscle mass and prevent falls. It's just as important as what we eat.
9. Drink water, even if you're not thirsty: It's important to drink water regularly. A good strategy is to always have a bottle handy during the day to make it easier to drink enough.
10. Watch for signs of malnutrition: Unintentional weight loss, fatigue, weakness, or decreased appetite can be warning signs. In these cases, it's essential to consult with health professionals.

If you would like to learn more about other aspects of nutrition, we invite you to sign up for the course “Key aspects of nutrition: nutritional recommendations for older people” offered by Matia Eskola. In this course, you will find practical tools such as how to create a balanced menu based on the Mediterranean diet, techniques for enriching meals, how to prepare homemade smoothies, and a protein calculator to personalize your diet according to your needs.

As Hippocrates said: “Let your medicine be your food, and your food be your medicine.” An ancient phrase that remains as relevant today as ever.