1. Prioritize Protein
Spread protein across all meals instead of just dinner.
2. Stay Hydrated
Thirst sensation weakens with age → dehydration is common.
Goal: 6–8 cups of fluids daily (water, tea, broth, milk).
Limit soda and alcohol. Soup and fruits (melon, oranges) also count.
3. Fiber for Digestion & Heart Health
Prevents constipation and supports cholesterol control.
Aim for 25g/day: vegetables, fruits with skin, oatmeal, whole grains, beans.
Introduce fiber gradually to avoid bloating.
4. Balanced, Heart-Friendly Diet
Focus on Mediterranean-style eating:
Olive oil instead of butter
Fish 2x per week
Plenty of vegetables and colorful fruits
Whole grains instead of white bread/pasta
Nuts and seeds in moderation
5. Bone & Muscle Health Nutrients
Calcium: 3 servings of dairy or fortified plant milk daily.
Vitamin D: Often requires supplements (check with doctor).
Magnesium & potassium: leafy greens, beans, bananas, nuts.
6. Watch Sodium & Added Sugars
Keep salt under ~1,500–2,000 mg/day (especially with high blood pressure or heart issues).
Choose low-sodium versions of soups, canned beans, etc.
Minimize pastries, sweets, and sugary drinks — they spike blood sugar and add empty calories.
7. Smaller, More Frequent Meals (if helpful)
Energy needs decline with age, but nutrient needs stay high.
Smaller meals and snacks throughout the day may be easier to digest and help maintain steady energy.
8. Adjust for Your Medical Needs
Given your health file (prostate cancer therapy, atrial fibrillation, CHF, mild CKD, history of stroke):
Limit red meat & processed meats (prostate and heart health).
Moderate fluids & sodium (important for CHF).
Watch potassium levels if your kidney function declines further (too high or low can be risky).
Avoid grapefruit — it interacts with several of your medications.
✅ Bottom line:
Eat protein-rich, Mediterranean-style meals, stay hydrated, emphasize fiber, calcium, and vitamin D, and tailor sodium, potassium, and fluid intake to your heart and kidney status.