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As you get older, you may become more interested in things that promise a longer, healthier life. Things like eating healthy, taking the right medications and supplements, eliminating as much stress as possible, and wearing a personal alarm button in the event of emergency. Making time for those things seems like a worthy investment in health and safety, right?
So why do so many American seniors skimp on eating veggies for better health?
Though many people tend to shy away from veggies in favor of sweeter options, it’s the elderly who have the greatest problem with putting vegetables on their plates. Though a strong emphasis on exercise and diet has pushed physical health to the forefront of the public consciousness lately, consumption of produce has declined dramatically over the last six years. According to the State of the Plate 2020 report, adults aged 50 and older showed the most significant declines in the number of vegetables that make it to their plates.1
Why Seniors Need Veggies
Produce is a strong source of fiber, vitamins, and other nutrients that are essential for longevity and good health. Many of these nutrients are vital to help you avoid or cope with chronic illnesses. As we age, our immune systems become weaker and our heart and lungs face the problems wrought by high blood pressure or high cholesterol levels.
Not getting enough veggies means you don’t get enough nutrients, which could have other health consequences for you as well. For instance, the ascorbic acid in many fruits and vegetables can help your body absorb iron, which is vitally important for those who might suffer from anemia or fatigue.
Additionally, did you know there are strong links between eating more fruits and vegetables and a lower risk of cognitive decline and dementia? According to a review in Frontiers in Aging Neuroscience, at least nine studies worldwide have found a link between regularly eating fruits and veggies and a lower risk of cognitive decline at age 65.2
Why Is It So Hard to Get Enough Veggies?
U.S. Dietary Guidelines recommend four and a half servings of fruit and vegetables each day.3 To put that in perspective, about half a cup is what you can hold in one cupped hand. So think along the lines of a small orange, a small bell pepper, or a dozen or so large grapes. A large apple might constitute one serving of fruit – so getting in four and a half servings isn’t as daunting as it might seem to be.
But it can still be very difficult for some. Here’s why.
· Veggies can be expensive. Those on limited budgets can feel the pinch of eating fresh foods. That might mean going with something more shelf-stable and wallet-friendly. It’s more affordable to buy veggies in frozen or canned form, and they do have a similar nutrition profile as the fresh versions – just keep in mind to avoid added sodium or sugar.
· They can be hard to find. A growing number of places are considered food deserts, where grocery stores are hard to come by. This means that you might have to drive a good distance to find veggies – and the high demand in those places just outside the food desert will drive the prices up even further.
· It might be tough to cook for one. When you bring home a wealth of produce and it’s just you, or you and a spouse, that produce can go bad before you have a chance to use it all up.
· Concerns associated with aging. Your sense of smell might begin to diminish, just as your sense of taste does. Dental issues can make it tough to chew some veggies and fruits. A significantly diminished appetite might mean that veggies are the first thing you take off your plate. And some medications can lead to reduced appetite as well.
If you’re concerned about getting the right amount of vegetables in your diet, you might not be getting the nutrients you really need. And if that’s the case, you might experience some unwelcome effects of not getting those nutrients, including weakness, dizziness, and more. Seniors and elderly adults may want to consider having an affordable medical alert bracelet or wristband with them at all times. A wireless medical alarm can provide the peace of mind you need that if you face a fall or any other emergency, you can get help right away.
How to Get More Veggies in Your Diet
Getting more veggies in your diet can be easier than you might think. It comes down to making healthy choices, keeping fruits and vegetables out on the counter so you will be reminded to munch on them, and learning how to cook with them. Here are some tips:
· Keep fruits and veggies within easy reach. Don’t hide them away in the fridge. Put them out on the countertop or shelves where you can see them every day. When you’re craving a snack, reach for something out of the fruit and veggie bowl. If it’s right there in front of you, it can quickly become a habit.
· Presentation matters. When you are serving vegetables, remember how high-end restaurants provide a feast for the eyes as well as the body. Cut the peppers into fun shapes, chop the carrots into long strips, and enjoy the colorful rings when you slice that unassuming radish. Place the vegetables on a plate and arrange them artfully, perhaps with other healthy ingredients on the side for dipping, such as hummus or plain yogurt. Do this even if you’re the only one who will be eating the meal – you deserve some beauty too!
· Sneak them into your favorite dishes. You don’t have to make a side dish of veggies that you don’t really enjoy. Instead, put them in your favorite meals. Add more veggies to your pizza, drop spinach into any pasta, put extra veggies in your omelet, use zucchini as a base instead of spaghetti – you get the picture.
· Replace the junk food with good food. Gradually change the look of your pantry shelves by phasing out your junk food and replacing it with a big bowl of fruit and veggies. Vegetable-based products are an excellent idea. If you’ve been eating a lot of junk food, it might take your taste buds time to adjust to the milder sweetness of many veggies, so be patient – eventually you’ll taste the brightest notes of a deep red bell pepper and be surprised by how satisfying it is!
· Get a vegetarian cookbook. The idea is to get recipes that allow you to replace meat with hearty veggies, such as using small chunks of roasted eggplant in place of ham. You can even find cookbooks dedicated to the beginner who has never cooked vegetarian or vegan meals before.
· Join a CSA. Community supported agriculture, also known as CSA, provides each member with a wealth of vegetables and fruits straight from the garden or tree. Boxes of good food are available for pickup every week or every other week throughout the growing seasons, though some CSAs continue to provide some produce during the winter as well. One fun part of your CSA is that you never know what you’ll get. As the harvest changes, so do the boxes. Many farmers will experiment with new veggies to give their members something fresh and different.
· Use a delivery service. Some CSAs deliver boxes to their members. If you want to order all your groceries from the store, you can have those delivered as well. A delivery service from your favorite grocery store will bring fresh veggies right to your door. It’s up to you to make sure there are plenty of vegetables in those bags, so make a point of ordering more than usual and plan out recipes to help you use them all up.
· Go to the farmer’s market. You can save a great deal of money at the farmer’s market if you buy what’s in season. During the harvest, farmers are often flooded with more produce than they can ever sell – so they offer it at a steep discount. For instance, those who frequent farmer’s markets know that tomatoes are incredibly cheap during those several weeks when they are in season, while blackberries and blueberries have a shorter window of time when they’re affordable. As you learn about the seasons and what’s available, you’ll learn to catch those sales.
Finally, make sure you have some veggies in the house at all times in the form of canned or frozen vegetables. These shelf-stable options allow you to have some veggies with dinner even when all the fresh options have run out. Look for those that have no salt or sugar added.
Whether you’re at the market or home in the kitchen, an Alert1 medical alert system with fall detection can be an invaluable companion. Here’s to senior health and safety!
