My first patient ever was a world-famous opera singer. She was in her late 80s, struggling with depression and significant weight loss. She was barely eating, and when she did, her choices were limited and lacking in nutrition.
Her daughter lived overseas, and her son, understandably, wasn’t equipped to manage her nutritional needs. Still, something had to change, and quickly.
She was wary of me at first. She had lost trust in the system that was supposed to care for her, which made complete sense. Over time, we built a relationship. I worked with her for years, even driving meals to her home myself, but that wasn’t sustainable for either of us. Eventually, I found a meal delivery service tailored to her needs, and it changed everything.
Aging or Something Else?
We all have unique nutritional needs that evolve throughout different seasons of life. What worked in our younger years, or even a few years ago, may no longer serve us.
Aging brings specific challenges. Digestion can become more difficult, nutrient absorption may decline, and there is often a loss of muscle and bone mass. There is also an increased risk of chronic disease and frailty.
Food itself can become less appealing. Taste changes. Sometimes people reach for nostalgic foods that feel comforting but lack the nutrients the body truly needs. Depression and loneliness also play a major role in appetite.
A recent example comes to mind. One of my husband’s clients shared concerns about his mother’s health. Her doctor recommended a major dietary change and suggested that her dementia symptoms were largely linked to nutrient deficiencies. He was shocked.
But there is growing evidence, along with many personal accounts, showing that improving diet can significantly enhance quality of life. In some cases, there are even improvements in cognitive symptoms, along with better metabolic health, increased energy, and greater longevity.
A Mediterranean-style way of eating has been shown to reduce cardiac events by more than 30 percent.
What We’re Missing in Elder Care
Unfortunately, many nursing homes and assisted living facilities rely on low-quality ingredients, which can contribute to poor health and decreased appetite. Ironically, the very systems meant to support these individuals can sometimes work against them.
My own mother experienced this firsthand. She frequently complained to staff and even wrote letters to administrators because the food was so unappealing and unhealthy. As a family, we regularly brought her nourishing meals and snacks. I truly believe this helped her thrive well into her late 90s, nearly reaching 100.
The Role of Protein in Aging Well
Protein is essential, especially as we age. It should be nutrient-dense and high quality.
Whole eggs are an excellent option, despite outdated concerns about cholesterol. Wild fish such as salmon, trout, and mackerel are rich in nutrients, and high-quality canned versions can be convenient and accessible.
Poultry, lamb, and grass-fed beef are also great sources, along with certain dairy products like cottage cheese, kefir, and yogurt.
I remember my mother being served yogurt filled with sugar and additives, offering little real nutrition. I would bring her whole milk organic Greek yogurt instead, adding honey and berries for both taste and nourishment.
Chia seeds are another simple addition that can make a big difference. They provide fiber and essential fatty acids that support brain health and digestion. Beans are also incredibly valuable. Lentils, chickpeas, black beans, and others can be prepared in many ways. A lentil soup with vegetables is a perfect example of a balanced, nourishing meal.
Fats That Heal, Not Harm
Healthy fats are equally important. They help reduce inflammation, protect the brain and organs, and make food more enjoyable.
Olive oil is a staple. Even a tablespoon drizzled over meals can support heart and brain health. Other great sources include avocados, flaxseeds, chia seeds, walnuts, and a variety of nuts and seeds.
Highly processed oils like soybean and canola oil, which are common in many institutional kitchens, can contribute to inflammation and disease. In contrast, real butter, especially grass-fed, contains important vitamins like A, D, and K2, along with beneficial fatty acids. It is far more nutritious than heavily processed alternatives, and it simply tastes better.
The Power of Color on the Plate
Colorful fruits and vegetables are vital for protecting against cognitive decline. They are rich in antioxidants, fiber, and essential nutrients.
Berries, carrots, leafy greens, peas, sweet potatoes, yams, and tomatoes are all excellent choices. Many can be blended into smoothies or made into softer foods like puddings when needed.
Suzanne Falco – Holistic Health Coach
Suzanne Falco is a Holistic Health Coach and graduate of Bridgewater State University (1984) and the Institute of Integrative Nutrition (2010). Since 2010, she has counseled patients in nutrition in South Shore medical offices and served as a nutrition expert for WBZ radio. She has also worked as a holistic caterer on a television pilot.
Suzanne is a passionate advocate in the recovery community following the loss of her son Bo in 2008 after his struggle with addiction and depression. Since then, she has worked to support families, reduce stigma around addiction, and bring awareness through school-based speakers and family interventions.
She is the President of the Bo Foundation, which supports young people in recovery through programs such as summer leadership camps. Suzanne also writes a weekly recipe column for the Quincy Sun and helps clients achieve optimal health through individualized nutrition and whole foods-based care.
