Senior Dietary Requirements: A Colourful Plate is Key

Health Eating for Seniors  |  July 23, 2025

What Every Senior in Victoria, BC, Needs to Know About Maintaining a Healthy Diet

Good nutrition matters at every stage of life, but it becomes especially important as we age. After age 50, our bodies go through changes that can impact both physical health and overall well-being. A thoughtfully planned diet can boost daily energy, support healthy aging, and help prevent chronic illnesses. Research shows that a balanced diet can lower the risk of heart disease, stroke, Type 2 diabetes, bone loss, and certain cancers, while also supporting better cognitive function and emotional wellness. For seniors already living with chronic conditions, healthy eating and regular activity can help manage symptoms and enhance quality of life.

Colourful foods, which are generally fruits and vegetables, contain many of the vitamins and antioxidants we need – with few calories.”
– Joetta Redlin, MS, RD, LD

Many times we focus on counting calories as the most important aspect of eating, but as we age, understanding nutrients becomes essential. What are we getting out of our foods? As we age, we need to examine the foods we eat for the quality nutrition they bring us. This way, we get the most out of every bite. For example, a medium banana, 1 cup of flaked cereal, 1.5 cups of cooked spinach, 1 tablespoon of peanut butter, or 1 cup of 1% milk all have nearly the same number of calories. However, these foods offer very different nutrients. Some may have more of the essential nutrients your body needs, so making the right choice matters.

Five Tips for Seniors to Sustain a Colourful Diet for Health

One key to finding high-nutrient foods is easy: color. A colorful plate with a variety of vegetables and fruits each day will boost your intake of important nutrients. Look for a mix of fruits and vegetables and fill your plate with valuable foods.

#1. Red : Tomatoes, radishes, cabbage, beets, grapes, strawberries, watermelon, cherries, raspberries, cranberries, apples

• Protect our hearts
• Reduce the risk of atherosclerosis, hypertension, and high cholesterol.
• Lower the risk of cancer, including prostate cancer
• Protect against heart diseases
• Improve brain function

#2. Blue and Purple: Eggplant, purple cabbage, purple potatoes, blackberries, blueberries, purple grapes, plums, raisins, figs

• Help prevent heart disease, stroke, and cancer
• Improve memory and promote healthy aging
• Protect urinary tract health and digestion

#3. Orange and Yellow: Carrots, pumpkin, corn, sweet potato, peppers, apricots, oranges, grapefruit, peaches, mangoes, pears, pineapple

• Protect nervous system
• Promote eye health
• Prevent heart diseases
• Boost skin health and immunity
• Help build strong bones

#4. Green: broccoli, spinach, lettuce, Brussels sprouts, green beans, cucumbers, zucchini, peas, green apples, grapes, avocado

• Protect eye health and lower the risk of macular degeneration for seniors
• Protect from cancer and high levels of bad cholesterol
• Aid digestion
• Improve immunity

#5. White: Potatoes, onions, mushrooms, cauliflower, turnips, bananas, white nectarines, white peaches, pears

• Lower the level of bad cholesterol and high blood pressure
• Minimize the risk of colon, prostate, and breast cancer

Seniors: Start Eating Healthy Today

No matter what your age or health is today, it’s not too late to get started on a nutrient-rich diet and see improvements. Each small change in eating healthy and staying active creates the opportunity for positive health benefits and a better quality of life for seniors.

Making small changes in the way you prepare your food and the way you shop can often help overcome challenges to eating well. Investigate the produce department at your local grocery store and stock up on meals and snacks that are colorful and good for you. This variety of colorful foods will pack your plate with the nutrients your body needs and provide energy for a healthy, active lifestyle. Healthy eating isn’t a diet or a fad. It’s part of a lifestyle that you can adopt now and stick with (and enjoy) for years to come. 

At Comfort Keepers® Victoria, we know that senior nutrition is essential for a high-quality life. We work with our clients each day to plan, shop, and prepare nourishing meals and snacks.

The Best Senior Home Care Provider in Victoria, BC, is Comfort Keepers®

Firstly, if you are concerned about the health and well-being of your aging loved ones, we can help with 24-hour care. We offer senior care, post-surgery care, palliative care, personal care, senior living transition services, and much more! 

Comfort Keepers® Victoria Provides In-Home Elderly Care Services

Aging in place means keeping seniors happy and healthy at home. Comfort Keepers® trained caregivers provide seniors with the highest quality of life possible. In particular, our Interactive Caregiving™ system provides care that addresses safety, nutrition, mind, body, and activities of daily living.

Comfort Keepers® Victoria In-Home Caregivers Can Help with Interactive Caregiving™

Personal and empathetic care starts in the heart and allows us to meet our clients’ needs. Our philosophy is to elevate the human spirit. Our caregivers will be there every step of the way to ensure your loved one has a better quality of life. 

Senior Homecare in Victoria, BC

Our unique services offer families respite care, overnight care, personal care, companionship care, palliative care, and end-of-life care. To learn more, contact the Comfort Keepers Victoria office.

Comfort Keepers® Victoria is Proud to Provide Senior Care and Home Care Services to Keep Seniors Safe in Their Homes

If you are searching for home care near you, we can help! Comfort Keepers® Victoria can provide home care for Victoria and surrounding areas. Service territory includes Colwood, Saanich, Sidney, James Bay, and Oak Bay. Please call (778) 265-5999 and learn how your loved ones can receive compassionate, professional in-home care.

Quality and Accredited Respite Care for British Columbia Families

Comfort Keepers® Victoria has achieved Exemplary Standing accreditation from Accreditation Canada. This accreditation, a rigorous evaluation of organizational processes, policies, and procedures against established quality standards by industry experts, signifies that Comfort Keepers’ offices have successfully met or surpassed the stringent benchmarks for Home Care companies as defined by Accreditation Canada.

References:

• “Healthy Eating after 50.” National Institute on Aging. US Department of Health and Human Services. Web. 22 June 2015.
• “Eating Well as You Get Older.” NIH Senior Health. National Institute on Aging. Web. 17 June 2015.
• “The Importance of a Colorful Diet.” Winneshiek Medical Center: Mayo Clinic Health System. Web. 15 June 2015.

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