New Year Nutrition - Eating Well at The Manse

Food is a big part of vibrant living at The Manse on Marsh. Beyond the community and goodwill sharing a meal with others creates, food is fuel for our bodies, so we can keep doing the things we want to do in life.

Filling your plate with the right food is key, especially for adults aged 50+. Healthy eating means focusing on the major food groups—fruits, vegetables, protein, dairy, and whole grains—and recommended daily serving sizes for each. The National Council on Aging has excellent resources for finding your ideal serving sizes for each food group. For example, for men and women aged 51+ who get less than 30 minutes of moderate daily physical activity, this is what your daily servings should look like.

Every bite counts as you age, so fill your body with vitamin and mineral-rich foods—and not empty calories. Some of the most important nutrients you need for healthy aging include:

Vitamin B12—2.4 micrograms/day. Foods high in B12 include fish, shellfish, lean red meat, low-fat dairy, cheese, and eggs.

Folate/Folic acid—400 μg/day. Foods high in folate include dark leafy greens, asparagus, broccoli, citrus fruits, beans, seeds, and nuts.

Calcium—1,200 mg/day. Foods high in calcium include low-fat milk, kale, sardines, broccoli, yogurt, and cheese.

Vitamin D—800-2,000 IU/day depending on sun exposure and health conditions. Sources of high Vitamin D include fish, shellfish, low-fat milk, orange juice, and the sun.

Potassium—4,700 mg/day. Foods high in potassium include avocado, spinach, sweet potato, yogurt, coconut water, and white beans.

Magnesium—400 mg/day. Foods high in magnesium include dark leafy greens, seeds and nuts, fish, beans and lentils, and brown rice.

Fiber—30 grams for men and 21 grams for women. Great sources of fiber include avocados, raspberries, blackberries, artichokes, peas, beans, lentils, nuts, and seeds.

Omega-3 Fats—500 mg/day. Foods high in Omega-3 fats are flaxseed oil, fish and fish oils, nuts, shellfish, soybeans, and spinach.

At The Manse on Marsh, we make it easy for you to customize your meal plans, while eating delicious food made by our culinary team.  In GG’s Bistro, we offer cafe-style lunch under the skylights in the Atrium. The restaurant style menu in the Bistro offers residents a variety of salads, sandwiches and soups. Residents love to take advantage of The Manse’s hotel-like amenities, including the option to order room service-style, and have meals delivered to their residence.

Join us for a meal when you tour The Manse on Marsh senior living community, and spend time talking to our friendly staff and active senior community. We also offer vacation stays for longer periods, allowing prospective new residents to experience all The Manse on Marsh has to offer – we call it senior living, vibrantly!