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FOR HEALTHY aging:
what every adult
should know
Essential Nutrients
NEW STORY!
1. Sign up for emergency alerts: Visit CalAlerts.org to sign up for alerts in your area. Consider signing up for alerts in an older loved one’s area too.
As we age, our bodies undergo various changes that can affect our nutritional needs. Maintaining a well-balanced diet rich in essential nutrients is key to staying strong, energetic, and healthy. Proper nutrition can help manage chronic conditions, support immune function, manage weight, and promote overall well-being.
“You can burn fat easier as a child, but our metabolism changes as we get older,” says Tammy Reese Williams, a nutritionist with the city of Los Angeles Department of Aging.
Eating well and staying physically active also improve our ability to stand and walk, decreasing falls — the number one cause of injury in older adults, Williams notes.
Here’s a guide to the most important nutrients for older adults.
2. Make a disaster-ready plan: Create a list of contact information you may need; decide where to meet if you’re separated from loved ones; practice your plan.
3. Pack a go bag: To grab when you need to leave quickly, including important documents and items for each family member, keys, wallet, identification, phone and charger, and medication.
4. Pack a stay box: Include basic supplies for when you can’t leave home, such as food that won’t spoil, water, a flashlight, trash bags, and medication – enough for three days.
5. Help friends and neighbors: Exchange contact information with your neighbors and plan how you might work together in an emergency.
• Water
• Non-perishable food
• Medication, especially prescriptions
• list of prescriptions
• Eyeglasses
• Copies of important documents
• List of important phone numbers
• Cash
• Flashlight and extra batteries
• FIRST AID KIT
• WHISTLE, TO SIGNAL FOR HELP
• MOIST TOWELETTES, GARBAGE BAGS, AND PLASTIC
TIES FOR PERSONAL SANITATION
• PERSONAL HYGIENE ITEMS
• MANUAL CAN OPENER
• CELL PHONE CHARGER
• BACKUP BATTERY
What should older adults put in a
go bag?
Trusted connections with family, friends, caregivers, and healthcare providers are crucial to ensure older adults’ and adults with disabilities’ needs are met during emergencies. Important considerations include:
5 Readiness Actions
The FEMA Disaster Recovery Centers (DRCs) are a one-stop service center for replacing lost documents and identification, registering for disaster assistance, connecting with state and local authorities, and more. FEMA provides a DRC Locator if you need help learning where to go.
The Area Agency on Aging (AAA) and Independent Living Center (ILC) in your area are both service providers and your connections to local resources. Whether its learning about meal options or how you can receive services while you’re displaced, your AAA or ILC can help.
The Eldercare Locator from the Administration for Community Living can connect older adults and their families to resources. Out-of-town loved ones can also use this resource to help connect displaced family members with local assistance. Visit the Eldercare Locator online or call 800-677-1116.
• Emergency Preparedness Guide
• MyHazards
• CalAlerts
• Listos California
• Ready.gov
• Medicare: Care in an Emergency
Quick Links
Key Nutrients for Older Adults
Incorporating These Nutrients into Your Diet
WATER
NON-PERISHABLE FOOD
MEDICATION, ESPECIALLY PRESCRIPTIONS
LIST OF PRESCRIPTIONS
EYEGLASSES
COPIES OF IMPORTANT DOCUMENTS
LIST OF IMPORTANT PHONE NUMBERS
CASH
FLASHLIGHT AND EXTRA BATTERIES
FIRST AID KIT
WHISTLE, TO SIGNAL FOR HELP
MOIST TOWELETTES, GARBAGE BAGS, AND PLASTIC TIES FOR PERSONAL SANITATION
PERSONAL HYGIENE ITEMS
MANUAL CAN OPENER
CELL PHONE CHARGER
BACKUP BATTERY
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Plan meals with a variety of whole, nutrient-dense foods
Choose lean proteins and whole grains
Include colorful fruits and vegetables at every meal
Stay hydrated to support digestion and overall health
Participate in meal programs
Protein: The Key to Strength and Muscle Health
Muscle mass naturally declines with age, making protein a crucial nutrient for maintaining strength and mobility. Protein supports good health, immunity, muscle maintenance, and physical function in older adults. Older adults need 1-1.2 grams of protein per 2.2 pounds of body weight.
Calcium & Vitamin D: Protecting Bone Health
Osteoporosis and bone fractures are common concerns for older adults. Calcium and vitamin D work together to support bone density. Calcium needs vary for men and women, with most older women needing 1,200 milligrams daily and older men needing 1,000 milligrams daily. Williams recommends asking a doctor about supplements if milk doesn’t agree with you.
Fiber: Aiding Digestion and Heart Health
Fiber is essential for digestion and helps prevent constipation, a common issue in older adults. It also supports heart health by lowering cholesterol. Smoothies are a delicious way to get more fresh fruit — a good source of fiber — into our diets, Williams says. Older men and women need different amounts of fiber too, with men needing around 30 grams daily and women around 21 grams daily.
Omega-3 Fatty Acids: Boosting Brain and Heart Health
Healthy fats like omega-3 fatty acids support brain function and help reduce inflammation. Think fatty fish (salmon, tuna, sardines), plant oils, and seeds for these nutrients. “Fish is especially good for brain health,” Williams says. Most adults need between 1 and 1.6 grams of omega-3 fatty acids daily.
B Vitamins: Supporting Energy and Brain Function
B12 and the other seven B vitamins help with energy levels and cognitive health. Since vitamin absorption decreases with age, it’s essential to consume B-vitamin-rich foods. Each B vitamin has different recommended daily levels, and meat fish, eggs, dairy, whole grains, legumes, and leafy greens are all good sources of B vitamins.
Now that we’ve covered the nutrients your body needs, here are practical ideas for working them into daily meals.
California offers a variety of free meal and food programs for older adults. From home-delivered meals to the Senior Farmer’s Market Nutrition Program, older Californians have support to get these essential nutrients into their daily diet.
Group and Home-Delivered Meals
Other Food Resources for Older Adults
California offers a variety of free meal and food programs for older adults. From home-delivered meals to the Senior Farmer’s Market Nutrition Program, older Californians have support to get these essential nutrients into their daily diet.
GROUP AND HOME-DELIVERED MEALS
Free group meals sponsored by Area Agencies on Aging, commonly offered at senior centers and community centers throughout California, are designed by nutritionists with older adults’ needs in mind. These meals meet the Dietary Guidelines for Americans. Last year, 6.5 million congregate meals for older adults were served throughout California.
“You get a well-balanced meal specifically geared toward older adults, and you might meet new friends as well,” says Williams.
“The food is delicious, fresh, and helps me save money,” says Ricardo Benegas, who eats with friends at a center in San Francisco.
Older adults finding it challenging to get out can have free nutritious meals brought to them with the Home-Delivered Meals Program. Nearly 16 million of these meals were delivered to older Californians all over the Golden State last year.
"The kindness and the care that you give in something as simple as a meal — it’s huge to us. What a gift," says Anthony Juarez. He lost 100 pounds relying on portion control and “spot-on” salt and sugar content in group and home-delivered meals in San Diego.
other resources for older adults
Free group meals sponsored by Area Agencies on Aging, commonly offered at senior centers and community centers throughout California, are designed by nutritionists with older adults’ needs in mind. These meals meet the Dietary Guidelines for Americans. Last year, 6.5 million congregate meals for older adults were served throughout California.
“You get a well-balanced meal specifically geared toward older adults, and you might meet new friends as well,” says Williams.
“The food is delicious, fresh, and helps me save money,” says Ricardo Benegas, who eats with friends at a center in San Francisco.
Older adults finding it challenging to get out can have free nutritious meals brought to them with the Home-Delivered Meals Program. Nearly 16 million of these meals were delivered to older Californians all over the Golden State last year.
"The kindness and the care that you give in something as simple as a meal — it’s huge to us. What a gift," says Anthony Juarez. He lost 100 pounds relying on portion control and “spot-on” salt and sugar content in group and home-delivered meals in San Diego.
The CalFresh Outreach program provides assistance to local organizations to help older Californians enroll for CalFresh benefits if they receive Supplemental Security Income (SSI) or State Supplementary Payment (SSP). Tens of thousands of older adults are eligible for CalFresh grocery benefits and just need to sign up. Call 800-510-2020 or visit GetCalFresh.org to learn more.
The Senior Farmers’ Market Nutrition Program is another excellent source of fresh, unprepared, nutritious, locally grown produce, honey, and herbs. Participants love the outdoor interactions and upbeat atmosphere, not to mention flavor-packed, straight-from-the-farm fruits and veggies, Williams says. Find out here if you’re eligible.
Getting the right nutrients is essential for aging well, whether through thoughtful meal planning, participating in meal programs designed specifically for older adults, or exploring other food resources in California’s aging services network. By making smart food choices and incorporating nutrient-rich options, older adults can maintain their strength, energy, and overall well-being. Learn online how to participate in group or home-delivered meals in your community or call 800-510-2020 for more details.
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FOR HEALTHY aging:
what every adult should know
As we age, our bodies undergo various changes that can affect our nutritional needs. Maintaining a well-balanced diet rich in essential nutrients is key to staying strong, energetic, and healthy. Proper nutrition can help manage chronic conditions, support immune function, manage weight, and promote overall well-being.
“You can burn fat easier as a child, but our metabolism changes as we get older,” says Tammy Reese Williams, a nutritionist with the city of Los Angeles Department of Aging.
Eating well and staying physically active also improve our ability to stand and walk, decreasing falls — the number one cause of injury in older adults, Williams notes.
Here’s a guide to the most important nutrients for older adults.
The CalFresh Outreach program provides assistance to local organizations to help older Californians enroll for CalFresh benefits if they receive Supplemental Security Income (SSI) or State Supplementary Payment (SSP). Tens of thousands of older adults are eligible for CalFresh grocery benefits and just need to sign up. Call 800-510-2020 or visit GetCalFresh.org to learn more.
The Senior Farmers’ Market Nutrition Program is another excellent source of fresh, unprepared, nutritious, locally grown produce, honey, and herbs. Participants love the outdoor interactions and upbeat atmosphere, not to mention flavor-packed, straight-from-the-farm fruits and veggies, Williams says. Find out here if you’re eligible.
Getting the right nutrients is essential for aging well, whether through thoughtful meal planning, participating in meal programs designed specifically for older adults, or exploring other food resources in California’s aging services network. By making smart food choices and incorporating nutrient-rich options, older adults can maintain their strength, energy, and overall well-being. Learn online how to participate in group or home-delivered meals in your community or call 800-510-2020 for more details.
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