While healthy eating is important at any age, as a senior, a healthy, balanced diet is more important than ever-helping you to stay active and independent. Recent research by the National Institute of Health reveals that as we age, not only does our metabolism slow down; our ability to utilize nutrients becomes less efficient. Yet, at the same time, our nutrient requirements actually increase. That means getting adequate nutrition can be a real challenge. Poor nutrition can put those at retirement age at risk of a number of health issues which could interfere with a happy and contented retirement.
Healthy Eating Patterns
Following a healthy diet may allow older adults to experience less frequent viral illnesses, enjoy an active lifestyle, and protect their memory throughout their golden years. A healthy diet for older adults focuses on whole, minimally- processed foods like on fresh fruit and vegetables, whole grains, lean meats and protein and dairy. Stick to three balanced meals a day, supplemented by healthy snacks.
A Balanced Diet Will Contain the Following Building Blocks:
Protein: Protein is an essential macronutrient that helps prevent muscle loss, speeds up the healing of wounds, and aids in cognition. Carbohydrates: Whole grains, fruits and vegetables, and other healthy sources of carbohydrates are important for energy and blood sugar control.
- Healthy fats: These may include healthy oils, avocados, nuts, and other sources of non animal fats.
- Plant-based foods: Nutritionists agree that around half of your plate should be filled with fruits and vegetables regardless of your dietary plan.
- Water: Older adults tend not to feel thirsty as often as younger adults, so watching fluid intake is important. Aim to drink about six to eight glasses of water, or other fluids, every day to stop you getting dehydrated.
- Be physically active: If you have started losing your appetite, exercising may help you to feel hungrier.
Many seniors are at risk for vitamin B, vitamin C, and some mineral deficiencies, and others must tailor their eating patterns to age-related health conditions. You should try to make sure you are getting the right amount of certain vitamins. The following minerals and vitamins are important in the later years of life.
1. Calcium and Vitamin D
- Why it matters: As we age, we experience bone loss. Osteoporosis is a major health issue for older people, particularly women. This is where bone density reduces and so the risk of fractures increases. Calcium and vitamin D work together to promote bone health.
- How much is recommended: 1,200 milligrams of calcium, 2000 IU Vitamin D
- Sources: Leafy greens (such as broccoli, cabbage and spinach), soya beans and tofu and dairy such as milk, cheese and yoghurt offer calcium. And fatty fish, fortified foods, sunlight and vitamins D supplement are a good source of vitamin D.
2. Vitamin C
- Why it matters: Foods and drinks rich in vitamin C will help the body absorb iron, so you could have some fruit or vegetables or a glass of fruit juice with an iron-rich meal.
- How much is recommended: 90 mg for men &75 mg for women.
- Sources: Fruit, especially citrus fruit, green vegetables, peppers, tomatoes and potatoes are all good sources of vitamin C. 3.
VITAMIN B12
- Why it matters: B12 helps to form DNA, produce red blood cells and keep our nerve cells functioning. Foods containing folic acid help to maintain good health in older age.
- How much is recommended: 2.4 micrograms daily
- Sources: Red meat, poultry, fish, eggs and dairy products
4. Iron
- Why it matters: You should eat plenty of iron-rich foods to help keep up your body’s store of iron.
- How much is recommended: 8 mg of iron daily.
- Sources: Pulses (such as peas, beans and lentils), oily fish such as sardines, eggs, bread, green vegetables (such as broccoli, cabbage and spinach).
5. Potassium
- Why it matters: Potassium lowers your risk of high blood pressure, osteoporosis, and kidney stones.
- How much is recommended: 4,700 milligrams daily
- Sources: Tomatoes, bananas, spinach, yogurt, citrus and lean meats.
6. Dietary Fiber
- Why it matters: Fiber helps eliminate toxins from your body.
- How much is recommended: 21 grams for women, 30 grams for men
- Sources: fruits, vegetables, nuts, brown rice, whole grain cereal, breads and pasta.
Conclusion:
Besides healthy eating, the seniors should engage themselves in mentally stimulating activities such as reading, writing, physical activities and avoid smocking and drinking to remain hale and hearty.
Mrs. Sakshi Gupta
Assistant Manager (Sr. Dietician). VMI, Palampur