Nutrition and diet tips for the elderly

Food and nutrition are important at every stage of the human life. And as we age, the need for healthy food habit gains far more significance than before. We become more vulnerable to age related illness and chronic health complications and unless a healthy food regimen is maintained, it becomes even more difficult to fight these conditions. In addition to aiding physical wellbeing, healthy food habits also go a long way in ensuring emotional wellness of the elderly.

What to eat: The general rule of adding vegetables, fruits, greens, grains and proteins all holds good when planning for meal preparation for elders. A balanced meal for elders should consist of:

Fruits: Fruits are a major source of vitamins and can be taken for 1 or 2 servings per day. As much as possible consume fruits as a whole instead of fruit juices as they contain more fiber and also helps to avoid the need for added sugar. If you are diabetic, watch out for the glycemic index (GI) in fruits. Opt for fruits that have low glycemic index such as cherries, grapefruit, prunes, dried apricots etc. and avoid high GI fruits such as water melon.

Vegetables: This is about the most thrown around advice when it comes to food and rightly so. Vegetables are a rich source of vitamins, minerals and fiber. Eating bright colored vegetables is often recommended as the color is an indication of high nutrient contained in a vegetable or fruit.

Carbohydrates: Carbs are the primary source of energy and hence has to be taken in moderation as elders have limited physical activities. Opt for whole grains which contain more fiber and nutrients instead of white flour or white rice.

Protein: Include meat, fish, eggs and other protein rich food at least twice a week. Limited daily intake of protein for about is also ideal. The amount of protein required changes with age and it is recommended that we get at least 10% of calories from protein every day.

Calcium: Age has a huge impact on bones and taking adequate calcium fortified food helps to maintain bone health. Include milk, cheese, yoghurt, tofu, soya, broccoli and almonds in your diet to make your meal calcium rich.

A special food pyramid for elderly people is being recommended my most leading nutritionists. In addition to the general food guidelines, this pyramid stresses the need for consuming adequate water, including physical activities in you daily routine and also use of supplements based on your doctor’s recommendation.



When to eat: It is important for elderly people to stick to a daily schedule of breakfast, lunch, dinner and snacks. Elders tend to lose appetite or sometimes can simply forget to eat their daily meals. Setting a schedule helps them to eat at regular time intervals and not miss a meal. It also has a huge impact on appetite and metabolism as your body gets adjusted to the hunger signals that are triggered at specific time intervals.

Other important tips:

Drink enough water to keep your body hydrated. A minimum of 8 ounce glasses of fluid is recommended which includes water, juices, soups, milk or fortified health drinks. Older people tend to have a diminished sense of thirst, so it is important to make note of your fluid intake. Too much of fluids is also not good as it will dilute your bodily fluids and reduce sodium content to very low levels that could be dangerous.

Keep your sugar intake limited. Sugar contains no nutrients, but just adds to the calorie count. Also look for hidden sugar in instant, processed and packaged food such as sauces, syrups, canned soups and vegetables, instant noodles and other fast foods. As much as possible try to consume food that is fresh. It’s ok to use frozen vegetables as an alternative. If you have a sweet tooth, think twice before indulging in sugar-rich delicacies. Also opt for low-card and sugar-free options as much as possible. These tips have far more significance if you are diabetic.

After sugar, watch out on your salt intake as well. Elderly people are sometimes susceptible to increased blood pressure levels. Keeping salt intake in check helps to maintain blood pressure levels. Watch out for canned food which has preservatives and high salt content.

Eat a fiber rich diet. Fiber helps to reduce weight, aids digestion, makes you feel full for longer periods and also prevents bowel related conditions. Fiber rich foods include broccoli, cauliflower, cabbage, berries, celery, green leafy vegetables, squash, beans, mushrooms, oranges etc.

Try to avoid oily food as they add unnecessary calories and bad fat to your diet. Instead try to steam your veggies or stir fry them so the nutrients are intact.

Eating a balanced diet will keep you healthy, energetic and also help to combat any age related illness. If you are healthy, it will also reflect on your emotional wellness and improved quality of life which will make age just a number!

Nutrition and diet tips for the elderly 2017-01-23T21:48:00-08:00 Rating: 4.5 Diposkan Oleh: edumaximal