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| What is a good diet for the elderly ? What are the ways to make nutrition easier ? |
What is a good diet for the elderly ? What are the ways to make nutrition easier ? | Health Tips
Diet for Healthy Aging
Nutrition for the elderly
The increase in life expectancy in the 20th century brought aging into the spotlight. More old people are alive today than at any time in history. People over the age of sixty may make up a tenth of our population today and a fifth by 2050. Although the increasing life expectancy of people is welcomed, the facilities for their physical well-being are insufficient.
Many factors affect aging for well-being. Some of these, such as genetics, are beyond our control. Others — like exercise, healthy eating, regular doctor visits and taking care of their mental health — are within our reach. We can help them maintain their health, live as independently as possible and maintain quality of life as they age.
Food is also part of the body's fuel and medicine. For seniors with long-term illnesses, good nutrition is even more important. Healthy eating isn't just about calorie counts and food labels. Food is also a time of emotional connection, and good food is one of life's fundamental pleasures -- at any age.
To be less preoccupied with food, it is useful to have an idea of which diets to look for and how to meet them.
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What is a good diet for the elderly ?
Generally, you get the vitamins, minerals and nutrients you need through a balanced diet, but many older people don't. Here are some nutrients that are often lacking, such as:
B vitamins
Keep an eye on vitamins B6, B12 and folate. You can often find all three in cereals with added vitamins. You will also get:
- B6 in whole grains and organ meats like liver
- B12 in lean meats and some fish
- Folate from dark green leafy vegetables, beans and peas.
Calcium and vitamin D
They are important for strong bones. Calcium is found in dairy products, such as milk, yogurt, and dark, green, leafy vegetables, such as broccoli and spinach. Vitamin D is available when you go out in the sun. This can be difficult for someone who is sick, so look for products with added vitamin D.
Fiber
Fiber is good for the heart, helps prevent diabetes and keeps you regular to avoid constipation. Good sources include beans, whole grains and vegetables.
Healthy fats
Try to limit fat (especially saturated fat) and cholesterol, and avoid trans fat altogether. It can cause heart and blood pressure problems.
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Potassium
Not eating enough potassium can increase blood pressure. Potassium can be found in foods like bananas, potatoes and yogurt.
What are the ways to make nutrition easier ?
Getting the right nutrition doesn't have to be complicated. Be mindful of loved ones' special dietary needs -- doctor's orders come first.
A balanced plate
Fill half the plate with vegetables and fruits. Then, divide the other half between whole grains and a lean protein, such as chicken or beans.
Avoid bad fats
Fat can be funny -- your fat should come from polyunsaturated fats.
Here are some simple rules:
- Avoid solid fats like butter and use olive oil instead.
- Go with poultry, lean meats and seafood.
- Use low-fat or fat-free dairy products.
Be diverse
Variety is the spice of life and the key to health. Try switching things up with different fruits, vegetables, and proteins at each meal, or at least on different days
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Check out colorful foods
When you see a plate bursting with bright colors and lots of vegetables, you are right.
Stick to the basics
Most of the nutrients come from:
- Lots of fruits and vegetables,
- lean meat,
- A few servings of beans, whole grains, and dairy.
- Add chicken, eggs and some nuts and you're good to go.
What are the dietary challenges of the elderly ?
Chew and swallow
Cut food into small pieces and serve soft foods, such as potatoes and cheese. Some may need soft foods for better digestion. If swallowing is difficult, thickened liquids can make life easier for the elderly. Don't forget to serve water with food.
Confusion or stress
If food is stressful, simplify things and allow for small pleasures:
Dull taste buds and loss of appetite
The sense of taste weakens with age, and some medications make it worse. May affect your loved one's appetite.
To make food more interesting, you can:
- Skip the salt, but add lemon juice, vinegar, herbs and spices to enhance flavor.
- Use brightly colored foods to make food more attractive.
- Change the taste and texture.
Pain in the mouth
If mouth sores make eating difficult, try softer, creamier foods, such as baked sweet potatoes or pasta. Also, have a dentist examine a loved one's dentures.
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Strength and coordination problems
If using utensils is difficult, try finger foods, such as cubes or small cut sandwiches.
Don't forget about water
The sense of thirst also weakens with age. Many adults do not realize they are thirsty until they are already dehydrated.
This may help:
- Avoid drinks with salt or sugar.
- Keep water to sip throughout the day.
- Serve water; fat-free or low-fat milk; or low-sodium, clear broth.
