Nutrition for Seniors: Simple, Personal, and Foundational
When it comes to nutrition, there is no single “perfect” diet that works for every person. Each of us has a unique biochemistry, lifestyle, and set of needs, which means the best way of eating is the one that supports your body’s health, keeps you nourished, and is sustainable for the long term. That said, nutrition at its core is beautifully simple.
The essentials never change:
Eat the right amount of food—not too many or too few calories.
Prioritize protein and essential fats to support muscle, hormones, and cellular health.
Get plenty of vitamins and minerals from whole foods to keep every system in your body functioning.
Stay hydrated to aid digestion, energy, and detoxification.
Balance your blood sugar to protect brain health, maintain steady energy, and reduce inflammation.
Consume adequate fiber to support healthy digestion and a thriving gut microbiome.
Choose the cleanest foods possible to minimize exposure to toxins, pathogens, and heavy metals.
I’ve often shared my favorite grocery shopping tip: shop the perimeter of the store where you’ll find fresh produce, meats, fish, eggs, and dairy. Avoid the center aisles as much as possible, where highly processed and packaged foods dominate. As a rule of thumb, if a food needs a flashy advertising campaign to convince you it’s good for you, it’s probably best left on the shelf.
Humans are natural omnivores. Both plants and animals can be safe and nourishing, but today quality matters more than ever. Whenever possible, choose organic produce, pasture-raised meats, wild-caught fish, and minimally processed ingredients.
Yet even the highest-quality food will fall short if your body can’t use it. Good digestion is everything. Without it, nutrients can’t be absorbed, and poorly digested food can even become toxic. That’s why I spend considerable time with each client discussing digestion and the gut microbiome. Your gut is truly the foundation of whole-body wellness. The trillions of microbes in your intestines communicate with your immune cells, hormones, and even your brain. When these microbes are well-fed and balanced, your entire body functions more efficiently—from energy production to mood regulation to immune defense.
While there are countless diets and eating plans—Mediterranean, low-carb, plant-forward, intermittent fasting—each with potential benefits, what ultimately matters is your body’s response. Your individual biochemistry, nutrient needs, and daily habits determine what works best. And of course, no plan is helpful if it isn’t one you can realistically maintain.
Nutrition doesn’t have to be complicated. Focus on whole, clean foods. Support your digestion. Feed your gut. Listen to your body. The path to better health isn’t found in the latest fad—it’s found in consistent, mindful choices that honor your unique needs.
