Healthy Foods for Seniors 

February 14, 2022

Eating a balanced diet is one of the biggest influencers of health. As we age, the body’s physical needs change. Many seniors have lower caloric needs due to decreased physical activity. So, how can seniors achieve daily nutrient requirements, and stay low cal? 

Tip #1: Avoid Empty Calories! 

Empty calories are nutrient deficient. They are not used to build muscle, and they fail to promote proper hunger cues to signal feelings of fullness. Processed foods, deep fried foods, and desserts with high sugar content are all made of empty calories. They are also high in calorie content, because they are only sugar and fat. So, what happens when we eat these foods? Answer: The body gets an immediate energy boost from the sugar, and stores any excess fat. The body soon crashes from the sugar high and craves even more sugar. This creates a cycle of filling the body with junk it can not use effectively, and feeling unsatisfied. 

“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison”. -Ann Wigmore 

Tip #2: Consume Nutrient Dense Foods!

This means eating a diet comprised of whole foods from the Earth: fruits, vegetables, nuts, beans, legumes, whole grains, and lean proteins. These foods are rich in nutrients and low in calories. They support muscles and bones, preventing osteoporosis and atrophy. They contain no processed sugars, which prevents diabetes and heart disease. They are also “brain foods,” rich in antioxidants and healthy fats to support cognitive function. Clean eating is the best way to care for the body all throughout life, and it is never too late to start!

Remember the body likes variety. Mix up your recipes from day to day. Experiment with new foods and ingredients to make clean eating fun. Below is a list of our favorite main meals, and some less common whole foods to try




Oatmeal / Overnight Oats 

Greek Yogurt Parfait

Chia Seed Pudding

Avocado Toast

Scrambled Egg Whites

Sweet Potato Hash 

Lentil Soups

Tuna/ Chicken Salad 

Lettuce Wraps

Hummus and Veggies

Nut Butter and Fruit 

Fruit Salad

Stir Frys with Vegetables 

Slow Cooker Protein & Veggie

Whole Grain Pasta, Zucchini Noodles, or Spaghetti Squash 

Bean and Rice Skillet 

Protein and Veggie Bakes 



Whole Grains

Lean Proteins


Dragon Fruit








Squash/ Pumpkin

Brown Rice



Rolled Oats







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