Six Health-Boosting Tips for Older Adults from Our Registered Dietitian Nutritionist
At SOS, we don’t just provide meals—we provide nutrient-rich, balanced, and thoughtfully designed nutrition to help seniors stay healthy and independent. That’s why we’re proud to have Heather Cuellar, RD, our Registered Dietitian Nutritionist (RDN), guiding our meal planning and nutrition education programs.
Heather ensures that every meal meets strict dietary standards, including those set forth in the Dietary Guidelines for Americans and Older Americans Act, which invoke best practices around menu planning requirements. Whether she is crafting diabetic-friendly or lower-sodium meals, or tailoring nutrition plans for seniors with chronic conditions, she designs menus that promote health—not undermine it.
Beyond meal planning, Heather develops the nutritional tips we send to our clients. Small, consistent habits—like those Heather recommends—can make a big difference in preventing health issues before they start. At SOS, one of our greatest priorities is to help older adults stay nourished, active, and out of institutional care for as long as safely possible.
Recently, we asked Heather for her top tips for maintaining good health in older age. Here is what she recommended:
Stay hydrated. As we age, our sense of thirst diminishes, making dehydration a common—and dangerous—risk for seniors. Proper hydration supports **kidney function, digestion, and cognitive health**. Heather recommends sipping water throughout the day and incorporating hydrating foods like **cucumbers, melons, and soups** into meals.
Prioritize bone health. Osteoporosis and bone fractures are major concerns for older adults. Calcium (found in dairy, leafy greens, and fortified foods) and Vitamin D (from sunlight, fatty fish, and supplements) work together to maintain bone density. Heather designs our menus to include these key nutrients, helping seniors stay strong and mobile.
Focus on fiber! Fiber is essential for digestive health, blood sugar control, and heart health—all critical for aging well. Whole grains, beans, fruits, and vegetables should be staples in every senior’s diet. Heather ensures our meals include high-fiber options to promote regularity and reduce the risk of chronic diseases.
Build balanced, colorful plates with lean protein. Protein helps preserve muscle mass, which naturally declines with age. Heather advises filling half your plate with vibrant fruits and veggies, a quarter with lean proteins (like chicken, fish, beans, or tofu), and the rest with whole grains. Our meals follow this model to maximize nutrition in every bite.
Move your body (when and how you can). Even light exercise—walking, stretching, or chair yoga—can improve mobility, balance, and mood. Heather emphasizes that movement doesn’t have to be intense; consistency matters most. Pairing our nutrient-dense meals with regular activity helps seniors maintain independence longer.
Learn something new for brain health. Cognitive decline isn’t inevitable! Challenging your brain with puzzles, new hobbies, or even social engagement can strengthen neural connections. Heather encourages seniors to stay curious—whether it’s trying a new recipe from our menu or picking up a book.
Small, consistent habits—like those Heather recommends—can make a big difference in preventing health issues before they start. At SOS, one of our greatest priorities is to help older adults stay healthy, active, and out of institutional care for as long as possible.
By combining expert-designed meals, nutrition education, and practical wellness tips, we empower seniors to live vibrantly in their own homes. Because good nutrition isn’t just about food—it’s about fueling a fuller, more independent life.