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5 Best Healthy Foods for Seniors

Hippocrates’s “food as medicine” philosophy has undoubtedly stood the test of time. Cultures around the globe, and healthcare providers, have long recognized the role of a good diet in good health. Eating well, especially as we age, helps keep our bodies strong, our minds sharp, and our energy levels up!

The American Heart Association diet and lifestyle recommendations and the World Health Organization agree that we should put these five types of foods on our grocery lists:

Colorful Fruits and Vegetables

Go for the rainbow! The more colorful our food (naturally!), the better they are for you. Choose dark red, deep green, bright yellow, blue, and orange. Their bright and beautiful color means they’re loaded with vitamins and antioxidants. Get in servings of dark leafy vegetables, like spinach, kale, and Swiss chard, as well as yummy fruits like blueberries, red raspberries, and dark cherries. Best of all, you can enjoy them year-round because frozen is just as good as fresh when it comes to nutrients.

Whole Grains

Whole grains are powerhouses when it comes to nutrition. They are a good source of B vitamins, and they’re loaded with fiber. They’re also foods that are easy to find and keep in your pantry. And there is so much more than whole wheat pasta and oatmeal. Quinoa, for example, is incredibly high in protein and is delicious and easy to make.

Fish with Omega-3s

Holy mackerel Omega-3s are good for our bodies! They do everything from making hormones that regulate blood clotting, contraction, and relaxation of artery walls to reducing inflammation. And oily fish like salmon, tuna, and mackerel are abundant sources of Omega-3 fatty acids. Just two servings of fatty fish per week are enough to meet your requirements for this very healthy fat. If you don’t cook fish at home, a great way to meet the recommendation is to order it when you go out.

Lean Protein

A host of foods will give you the protein you need, like beans, legumes, nuts, fish, poultry, meat, and dairy products. If you eat meat, the key is to make it lean. Also, keep the portions reasonable. By that, we mean when selecting a serving size, pick one that is the size of a deck of cards. If you’re at a restaurant and your serving is more than that, box it up for later.


As we age, our calcium requirements remain high, and dairy becomes an even more critical food group because it has more calcium than most other foods. For example, milk provides nearly all the calcium we need in three 8-ounce servings. It’s also a great source of vitamin D, which is essential for healthy bones. Many of us don’t get enough vitamin D as aging makes it harder for our bodies to produce it even if we spend lots of time in the sunshine.

At The Manhattan, coming soon to St. Pete, we believe every meal should be something to look forward to and savor. That’s why we will have welcoming dining venues that offer fresh and delicious chef-prepared meals—with creations so delectable it’s hard to believe they’re also good for you. To learn more about The Manhattan, an independent senior living community, contact us or schedule a private tour.