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Healthy Eating and Lifestyle 
While it is important for people of all ages to stay healthy, it is especially important for senior
citizens to maintain healthy eating habits as well as to stay active which is important in the
prevention of chronic illnesses like diabetes, heart disease, and cancer. By practicing healthier
living practices, senior citizens can maintain a healthy weight, avoid depression, and stay mentally
sharp. Those participating in caring for the elderly should be aware of these healthy living
practices and work to both encourage and facilitate them. 
According to the U.S. Department of Health and Human Services and the U.S. Department of
Agriculture, a healthy diet includes many different types of food that are rich in nutrients. They
have outlined specifically what this eating plan entails at the website.. Because this eating plan is
designed specifically for senior citizens, it focuses on the types of foods that are important for
preventing common ailments of older Americans like obesity and serious chronic illnesses. 
Healthy Eating 101:
By following some of the tips listed, senior citizens can start a healthier lifestyle today:
Don't skip meals. It is important to eat regularly in order to maintain normal metabolism and not
become tempted to eat higher fat foods when food is consumed.
Eat a diet that is high in fiber. By eating foods like whole-grain breads, beans, vegetables, and
fruits, you can lower your susceptibility to diabetes and heart disease.
Senior citizens especially should begin to adjust their diet to one that includes less calories and
fat because the body will need less as it ages.
Calcium and Vitamin D are very important for nutrition and keeping bones strong. You can get this
by either getting in at least three servings of dairy every day, or substituting these with soy-based
beverages and proteins.
Senior citizens will have a harder time absorbing adequate amounts of the B12 vitamin. For this
reason, it is important to eat cereals fortified with this nutrient or taking vitamin B12 supplements
with meals.
Snack the smart way. Senior citizens will want to limit the amount of unhealthy snacking they do
which involves foods high in calories and sugars. Instead, keep small portions of dried fruit, peanut
butter, or crackers at hand to keep the appetite under control while remaining healthy.
Drink plenty of water. Although senior citizens often feel less thirsty then they used to, it is
important to stay hydrated by either drinking water or water-based beverages like tea, coffee,
soup, and skim milk.
Planning and Preparing Meals

2. Sometimes people find it hard to eat healthily because eating is often a social event which
involves many people with different eating preferences and goals. While it is important to be able
to enjoy a meal with family and friends, it is also important to maintain your own eating integrity by
making sure everyone is on board with your personal healthy eating goals. Friends and family, as
well as those providing elder care should facilitate healthy eating, not detour from it. The following
tips address ways that senior citizens can maintain the healthy eating habits without sacrificing the
social aspect of sharing a meal with others or learning to adjust to a lifestyle that involves eating
with less people on a day-to-day basis.
Grocery shopping with others. This can be a fun and smart way to control the cost and quantity of
food that you consume. If you don't live with many people, this is a good way to split large-quantity
items like potatoes and eggs which you may not be ableto use before expiration. 
A time saving a smart way to eat healthy is cooking large quantities of food ahead of time and
portioning for heating on later dates.
A quick way to prepare meals for yourself or for guests involves keeping frozen or canned fruits
and vegetables on hand. Draining and/or rinsing canned foods is a good way to lower sodium or
calories in foods that are kept in high sugar or high salt fluids.
Eating or preparing a meal shouldn't always be a chore. Trying new recipes or eating outside can
be a fun new twist on a meal with someone special.
Try to eat with people you enjoy to be around.
Some senior citizens have difficulty preparing meals, which is why it is important to become
informed about home health care agencies or eldercare facilities that can aid in providing meals.
The Eldercare Locator number is 1-800-677-1116.
Loss of Appetite or Desire to Eat
There are various reasons for why some senior citizens may not eat as well as they should or lose
the desire to eat completely. 
If you find that it is difficult to eat well, then it is best to speak with a healthcare provider or
someone involved in your elder care about what can be done to help you eat better. 
Some senior citizens are unable to eat well due to issues involving the condition of their teeth or
issues with dentures. Checking with a dentist about physical pain that occurs when eating or other
issues can help with these issues that lead to poorer eating habits.
When senior citizens lose family and friends or become depressed about events in their life, they
may lose the desire to eat. In these instances, it is of the utmost importance that these individuals
seek help from people they trust like their family, friends, church community, or those assisting
with their elder care that will happily help them in finding ways to continue a healthy lifestyle and
eating plan.
Some senior citizens complain that the flavor of foods change when they begin to take certain
medications. While it is best to consult with a physician about issues surrounding medication,
people can also take vitamin supplements with food that will help them stay healthy.
If you have someone who assists with your in home care, ask them to be vigilant about helping

3. you eat healthy. Have them remind you to eat, and ask them to lend you a hand in preparing
meals that are good for you.  
Healthy Weight
Maintaining a healthy weight is important for being able to function in day-to-day life as well as
stay mentally sharp. Senior citizens often lose or gain weigh as they age. If you are unsure about
what weight you should maintain, consult your physician.
Health Risks Associated with Being Underweight
poor memory
compromised immunity
osteoporosis (weak bones)
decreases strength
hypothermia (lowered body temperature)
constipation
Health Risks Associated with Being Overweight
type 2 diabetes
high blood pressure
high cholesterol
heart disease
stroke (lack of oxygen transported to the brain)
some cancers
gallbladder disease
Because healthy weights will differ for everyone, it is important to verify with a physician whether it
is healthy for you personally to lose or gain weight. 
Staying Active
Participating in regular healthy amounts of physical activity can not only make you feel better, but
it can make you less prone to diabetes, heart disease, and colon cancer. Staying active can be
difficult for senior citizens, still it is an important part of a healthy lifestyle. 
The following are some tips for maintaining a lifestyle that incorporates physical activity:
Know what amount of physical activity is appropriate for you. Everyone has different levels of
activity that is safe for them, and while remaining active is important, always consult a health care
provider about what is right for your lifestyle.
Take time to warm up, cool down, or take breaks when participating in a session of increased
physical activity.
Take it slow. Always start slowly and build up to more intense levels of physical activities.
If you experience any pain, dizziness, or shortness of breath during exercise, stop the activity
immediately.

4. Drink water.
Dress appropriately if you decide to exercise outdoors. Wear warmer clothes during the winter
and wear lighter clothes during the summer while applying sunscreen or wearing sunglasses.
Wear the correct shoes for the activities that you participate in.
Types of Activity
Aerobic activities include activities that increase the heart rate and work the larger muscle groups.
You may be able to speak a few words, but would not be able to carry on an entire conversation
due to breathing patterns. Some examples of aerobics include:
brisk walking
water aerobics
tennis
house work
active play with children or pets
dancing
Begin incorporating small periods of this activity into your schedule during the week while slowly
increasing the duration and frequency as time progresses. It is also important to incorporate
different types of exercise that focus on balance and flexibility. Becoming used to a lifestyle with
regular patterns of aerobic activity can reduce the effects of aging, control weight, lower risk of
heart disease, improve flexibility, increase mood and energy, and expand social networks by
meeting new people while doing various activities.
Strengthening activities involve the use of muscle groups against resistant forces like when lifting
weights or doing yard work that involves lifting, digging, or pushing a lawn mower. This type of
activity can keep muscles strong, reduce the need for a cane, reduce risk of bone injury, and help
maintain a healthy weight.
Balance activities focus on muscles in specific areas of the body that encourage control as you
move through space, reducing the likelihood of falls. This kind of activity could include walking
heel to toe, standing on one foot, getting out of a sitting position without the use of the hands, and
standing on the tip of your toes. Balance activities can help you stay steady on your feet and
reduce the risk of fall and subsequent injury.
Flexibility activities increase the length of the muscles and can include stretching, yoga, and
popular exercise programs like pilates. These activities can maintain the felxibility of joints, prevent
stiffness, prevent injuries, and lower stress levels in general.
Weight-bearing activities require the muscles to work against gravity where the arms or legs bear
the weight of the body. Activities like walking, tennis, and climbing stairs can build and maintain
bone mass or reduce the risk of bone fractures. 
Some activities incorporate multiple types of strengthening addressed above. What is important is
that senior citizens find an enjoyable and do-able activity that will help them incorporate as many
benefits as possible which will have far-reaching benefits to their health.

5. It's Easy to Stay Healthy
A common misconception is that it takes an excessive amount of time and extra energy to
maintain a healthy lifestyle. However, by just taking short walks for ten minutes a time or cleaning
the house regularly can be practical ways to incorporate different physical activities into your daily
schedule. And remember, staying healthy as a senior citizen will have increasing benefits as you
continue to age. 
Staying Motivated to Take Care of Yourself
Just because we age doesn't mean that we are any less stressed by occurrences in life that may
make us feel bad about ourselves or decrease our motivation to be good to ourselves. If anything,
many of the challenges senior citizens face add stress.  Losing loved ones and friends or
having trouble being independent with the added stressed of disease and functioning due to aging
can cause depression or lifestyle changes that contribute to bad health. Here are some important
tips for being good to yourself when you may not feel motivated due to circumstances out of your
control:
Get plenty of sleep
Stay connected with family and friends
Join clubs or other social groups that you enjoy
Spend time with people that you enjoy
Volunteer at organizations in your community
Work a part-time job that isn't too stressful or demanding
Watch a funny movie or find a way to laugh
Take up a hobby that you enjoy
Most importantly, senior citizens should remember that it is relatively easy and worth-while to
maintain a healthy lifestyle as they age. Be sure to keep family, friends, and those involved in your
elder care informed of your goals as they can help assist you. And remembering to eat healthy
meals regularly, getting in physical activity, getting enough sleep, and being good to yourself are
critical for maintaining a healthy lifestyle.
The Caring Space
http://www.TheCaringSpace.com
David Crumrine at the Caring Space
We are an organization that connects caregivers and care seekers, providing an easy and
affordable resource for families seeking care for friends/loved ones and caregivers seeking
employment.

6. Article Source:
http://EzineArticles.com/?expert=David_Crumrine
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The best way to lose weight and be healthy is to eat whole foods. No More Dieting - Forever
http://www.thedietsolutionprogram.com/burnfatjw.aspx?m=ad&r=aff&hop=wickedwiki
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