10 Ways to eat well as you age

Nutrition is all-important for aging well but healthy eating isn't just about the nutrients. Sharing a meal with family and friends often provides more benefits than just the food on your plate.

If the thought of preparing and eating meals holds little pleasure for what­ever reason, try some of these practical tips to make dining more enjoyable.

1. Make meals an occasion: Strive to make meals pleasurable, even if you're eating alone. Set the table or prepare an attractive tray. Turn on your favourite music to im­prove your mood.
2. Dine with friends: If you dislike eating alone, orga­nize regular pot­­luck meals with friends and neighbours, or consider joining an organization that provides an opportunity to dine with others.
3. Add colour and spice to meals: Select foods that supply contrasts in colour, texture and flavour. Avoid adding salt to improve flavour; instead, use herbs and spices. A sprinkling of nutmeg or cinnamon can compensate for a diminished sense of taste.
4. Eat a well-balanced diet: Eat at least five servings a day of fruits and vegetables. Include a serving each time you eat. Many fruits and vegetables contain compounds that protect against diseases of aging such as heart disease and cancer. Choose brightly coloured fruits and vegetables such as squash, carrots, peppers, melons and berries.
5. Enjoy a glass of wine: A small glass of wine or beer with a meal aids digestion and adds to ­eating pleasure, but don't substitute alcohol for food. Check with your doctor to make sure that it does not interact with any medications you might be taking.
6. Stay hydrated: Make sure you drink six to eight glasses of water, juice or other non­alcoholic fluids every day. Older people often experience decreased thirst or they reduce fluid intake because of bladder-control problems. This can contribute to constipation and kidney problems and increase the risk of dehydration in hot weather.
7. Add pizzazz to a bland diet: If you have trouble chewing, there's no need to resort to a bland liquid diet. This can lead to constipation and perhaps even malnutrition. Instead, prepare fish or ground meat, puréed vegetables, soups and other nutritious soft foods.
8. Work up an appetite: Take daily walks or other exercise. Consult your doctor for an appropriate routine. Exercise not only preserves muscle strength, it also improves appetite and mood.
9. Organize a shopping co-op: If you're on a tight budget, organize a shopping co-op with others in a similar situation. Buying larger quantities is more economical; share with others or divide the food into smaller portions and freeze them for future use.
10. Read labels: Even if you have to take along a magnifying glass to see the small print, reading the breakdown of nutrients on a food package's label will help you to make healthier food choices.

Healthy eating as we age helps to fuel mental alertness, resistance to illness and energy levels as well as the maintenance of a positive outlook. For all age groups, the key to eating well is all about a nutritious diet, fresh and tasty foods, and dining with family and friends.