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National Nutrition Month: how balanced diet supports overall health and muscle growth, especially for seniors!

It’s a National Nutrition Month! 

So, we decided to share with you some foods that can help seniors to build muscle! 

Many people believe that once you reach a certain age, your body is no longer capable of building muscle or improving overall health. However, research has shown that this is simply not true. Maintain a balanced diet: Including a variety of nutrient-dense foods can support overall health and muscle growth for older Adults.

Nutrition is a huge aspect of everyone’s lives… especially those with nutritional deficiencies. Whether you pay close attention to what you take in, or you could care less, what you eat or not eat will have an affect on your daily life.

The following are some food categories that can help seniors build muscle and maintain overall health:

1. Protein-rich foods:

Protein is essential for building and repairing muscle tissue. Good sources of protein for seniors include lean meats (such as chicken and turkey), fish, eggs, dairy products (such as milk, yogurt, and cheese), legumes (such as beans and lentils), and nuts and seeds. 

Introduction To Protein And High Protein Foods - Unlock Food

2. Whole grains:

Whole grains are a good source of complex carbohydrates, which provide energy for workouts. Good sources of whole grains include brown rice, quinoa, whole-wheat bread and pasta, and oatmeal.

Whole Grains Help Prevent Type 2 Diabetes, More Evidence Suggests |  Everyday Health

3. Fruits and vegetables:

Fruits and vegetables are important for overall health and can help support muscle growth by providing vitamins and minerals that are essential for muscle function. Good sources of fruits and vegetables include berries, citrus fruits, leafy greens, tomatoes, carrots, and sweet potatoes.

Which fruits and vegetables should be in your '5 a day'? - The Washington  Post

4. Healthy fats:

Healthy fats are important for overall health and can help support muscle growth by providing energy and supporting hormone production. Good sources of healthy fats include nuts and seeds, avocados, olive oil, and fatty fish (such as salmon).

How Many Grams of Fat Per Day to Lose Weight? - NASM

5. Water:

Additionally, it’s important for seniors to stay hydrated, as dehydration can affect muscle function and performance.

How much water should you drink? - Harvard Health

Benefits of Healthy Eating for Adults

Picture of body identifying benefits of healthy eating for adults.

  • May help you live longer
  • Keeps skin, teeth, and eyes healthy
  • Supports muscles
  • Boosts immunity
  • Strengthens bones
  • Lowers risk of heart disease, type 2 diabetes, and some cancers
  • Supports healthy pregnancies and breastfeeding
  • Helps the digestive system function
  • Helps achieve and maintain a healthy weight
Benefits of Healthy Eating for Adults

 If you’re looking to lead a healthier and more active lifestyle in your senior years, consider incorporating strength training into your daily healthy diet routine! We offer free Discovery Visit Consultations where you can meet with one of our Senior Strength Specialist Physical Therapist and learn more about how we might be able to help free of charge! please call (512) 730-0231! 

Ryan e1657920030149

Dr. Ryan Seifert

Natural Fit Physical Therapy

"We Help Adults 50+ Become More Active, Stay Healthy, And Avoid Slowing Down Without Pain Pills, Injections, Or Surgery."



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