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Best Energy Foods For Older Adults: What To Eat And What To Avoid

Your 1+1 Team
July 29, 2022

You are what you eat. A phrase we often hear but find satirical. However, there is some truth behind it, especially when applied to aging individuals. You need to pay attention to what you put in your body because it affects how your body changes as you get older. If your loved one wants to feel young for as long as possible, they must consume balanced meals that contain high-energy foods.

Here are Some Best Sources of Energy Foods For Older Adults

Foods for High levels of energy

Complex carbs: A common misconception is that you have to avoid all carbs to keep a healthy weight. However, carbs will fuel your body with energy and essential nutrients. Your loved one just needs to consume the right type of carbs, known as complex carbs. Complex carbs are good at providing starch and fiber. Pasta, rice, bread, and potatoes are starchy foods that can increase your energy and are rich in essential B vitamins.
Fish: Fish and seafood are lean proteins that have a variety of benefits for older adults, especially in boosting their energy. Fish are great sources of energy because of their essential nutrients and preventative benefits, such as lowering the chance of heart attacks and cognitive decline. Adults are recommended to eat at least two portions of fish per week.
Iron-rich foods: Low iron is common in seniors and causes low energy levels. Including more iron in their diet can help increase their energy and fight anemia. Iron-rich foods include eggs, spinach, and red meat.
Foods with vitamin B12: Vitamin B12 is another vitamin helpful in maintaining high energy levels. It is one of the eight B vitamins that convert the food you consume to glucose, which gives you energy. It is more difficult for older adults to absorb B12 from foods, so they need to make sure to consume enough of this vitamin. Many stores sell B12 supplements but it is also found naturally in foods. You can consume B12 by eating animal products in moderation and drinking non-dairy milk (almond, soy).
Liquids: Older adults often feel dehydration due to feeling less thirsty as they age. However, drinking enough fluids is essential to avoiding fatigue and getting enough sleep. Liquids that can increase energy for seniors include water, green tea, and the water found in fruits and veggies.

Foods to stay away from

Refined carbs: Unlike complex carbs, refined carbs are not great energy boosters. These carbs are simple sugars that do not have the vitamins, minerals, and fibers that complex carbs have. Refined carbs can cause your energy to spike and then crash, leaving you tired and sluggish. Foods to avoid that contain refined carbs include:

  • White bread
  • Crackers
  • White rice
  • Cereals not made from whole grains
  • White flour
  • Sugary snacks

Too many animal products: Lean protein and low-fat dairy are examples of animal products that make for a healthy diet. However, animal products take longer to digest than plant-based foods which can lower your energy. So, make sure to eat animal products in moderation such as meat, fish, eggs, and dairy.

It is a common expectation that your aging body will hit the point when it weakens and crumbles. We want you to kick that expectation to the curb! You can hold on to your vigor and vitality for as long as possible if you take care of yourself and eat these energy foods for older adults.

1+1 Cares is a referral agency that works for clients and caregivers. We match caregivers with clients and inform them of your requirements. We work for you so you and your loved one can have a safe, enjoyable caregiving experience.

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