Senior Health and Nutrition: What Should I Eat?

As we age, our body obviously changes and it is important that we get the nutrition that our body needs based on our age. Surely you would not feed a teenager baby food. They have / need different diets than a newborn or young child. It is equally important for an older or older adult to eat differently than they did when they were 30 years old. Here are some tips and frequently asked questions about nutrition for seniors:

Some facts older people and caregivers should know:

1. As activity levels decline, muscle mass often decreases, thus reducing the body’s energy needs. What does this mean? Well, if an older person does not adapt and continues to eat as they did when their body required much more energy, they run the risk of becoming obese.

2. On the other hand, many older people are also at risk of not getting enough nutrients for the body due to changes in appetite. It is important to develop a portion-controlled diet to ensure that the elderly person gets all the nutrition their body needs. If they are not expending energy and never feel hungry or tired, maybe plan some exercises for older people (depending on their ability) to make them more active and build their appetite.

3. Always check with your doctor before making any dietary changes if you are taking any medications. Different medications can affect food intake in different ways; some can cause an upset stomach, some require you to take them with specific foods, while others cannot be mixed with some foods or drinks. Always check with your doctor first!

What does it mean to eat healthy?

Eating healthy is basically eating the right amounts of food to provide the necessary nutrients to give your body enough energy for daily activities, ensure your body functions properly, prevent disease, and maintain longevity.

Specific nutritional recommendations for the elderly:

It is helpful to periodically review your diet as you age, especially if you have any medical needs. You should schedule a visit with your doctor so that he or she can help you create a diet specifically for you and your individual nutritional needs.

Here are some general guidelines:

o Control fat intake to maintain healthy cholesterol
o Get more calcium and vitamin D for strong, healthy bones
o Reduce salt intake to prevent water retention and high blood pressure
o Reduce your intake of sugar and dry foods
o Increase your water intake
o Participate in regular physical activity

The Food Pyramid for Seniors!

Yes, indeed, there is a food pyramid strictly for our senior citizens of the world! It’s very similar to the food pyramid you should be familiar with by now, only this one is specifically tailored for the different needs of older adults who have slower metabolisms and slightly different nutritional needs.

o Let’s start at the bottom. It is recommended to drink 8 servings of water a day. (I sure hope you’re thirsty !!)

o Next, you should eat six or fewer servings of bread, cereal, rice, and pasta. (This is less than the traditional food pyramid where it is recommended that we get at least six or more servings in this group.)

o Then you should not get more than two servings from the fruit group and two or three servings from the vegetable group. (Again, this is less, in fact half, than the traditional food pyramid)

o Now we have the dairy and meat servings. Older people should eat less than two servings from the meat, poultry, fish, beans and eggs group. And they should also consume three servings of milk, yogurt, and cheese.

o As for your beloved sweets, fats and oils … use them sparingly. Better to just make them a small treat for yourself every now and then rather than a basic part of your daily intake. (But then again, that’s true for all of us!)

o And finally, the elderly should receive calcium, vitamin D and vitamin B-12 supplements. (Consult your doctor for specific amounts)

Benefits for a healthy diet:

o Increased mental acuity
o Resistance to diseases and ailments
o Higher energy levels
o Stronger immune system
o Faster recovery time

Everyone, young and old alike, should practice a healthy daily diet. But it seems that older people often suffer the most from not changing their diet. As we age, our bodies age, while we often still feel young at heart! So be sure to stop and examine your diet and eat accordingly! You will not regret!