Small Food Changes Can Make A Big Difference For Older Adults

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India-West News Desk

LOS ANGELES, CA – As many Americans revisit their wellness routines during the warmer months, health experts say nutrition remains one of the most important tools for older adults looking to manage chronic conditions and maintain long-term health.

Dr. Damanpreet Jamarai, Chief Medical Officer for Medicare and Retirement at UnitedHealthcare of California, said small and consistent changes in eating habits can help support heart health, blood sugar control and overall well-being.

Chronic diseases remain widespread among older Americans. Research cited by Jamarai found that 93% of adults age 65 and older in the United States live with at least one chronic condition, while nearly 80% manage two or more.

According to the latest America’s Health Rankings Senior Report, chronic illnesses such as heart disease, stroke and diabetes are among the leading causes of early death nationally for adults between ages 65 and 74. In California, nearly half of Medicare beneficiaries in that age group are living with multiple chronic conditions.

While those numbers are significant, Jamarai said many risk factors are closely tied to everyday habits, including diet, physical inactivity, tobacco use and excessive alcohol consumption.

“The encouraging news is that many of these risk factors are largely within our control,” Jamarai said.

Rather than following restrictive fad diets or short-term wellness trends, she recommends focusing on balanced eating habits that are realistic and sustainable over time. That includes meals centered on fruits and vegetables, whole grains, lean proteins and healthy fats, while limiting excess sodium and added sugars.

Jamarai noted that healthy eating plans can also be adapted to cultural preferences and individual lifestyles, making them easier to maintain long term.

For older adults looking to make gradual improvements, she recommends starting with smaller daily steps instead of overhauling eating habits overnight.

Simple changes can include planning balanced meals, increasing fiber-rich foods such as lentils, beans and whole grains, staying hydrated throughout the day and paying closer attention to portion sizes.

Reading nutrition labels can also help consumers identify foods lower in sodium, unhealthy fats and added sugars.

Jamarai said healthy eating is not only about weight management, but also about improving energy levels, supporting mobility and reducing the long-term impact of chronic disease.

“Managing chronic diseases can feel overwhelming, but every positive choice counts,” she said.

She also encouraged older adults with specific health concerns to work with healthcare providers to develop nutrition plans tailored to their individual needs.

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