Eating healthfully is important for growth and development in all stages of life, and the elderly are no exception. Due to multiple changes that occur with aging, the elderly are at risk for a number of nutritional deficiencies, many of which can be easily treated with a healthful, balanced diet.
Dietary Needs of the Elderly
Elements important in the diet of the elderly include foods rich in protein and vitamin B12. According to the Diet Channel website, the average senior adult should take in 1.0-1.25 grams of protein per 2.2 pounds (1 kilogram) of body weight per day. Since the body's ability to absorb vitamin B12 decreases with age and vitamin B12 is found in many types of meat, foods to focus on include liver, beef, fish, chicken, pork, and eggs. These foods, along with walnuts, avocados and seeds, are high in omega-3 fats, all of which help improve brain function and reduce inflammation.
The senior diet can also fall short of calcium, vitamin D, vitamin B6 and riboflavin. Since calcium and vitamin D work together to make strong bones, it is important to obtain these recommended doses each day. Foods rich in calcium, vitamin D, vitamin B6 and riboflavin include bananas, yogurt, chicken, spinach, fortified cereal, milk, beans, fish and whole grains.
Things to Watch
Salt is added to food to improve taste. While sodium is a fundamental need for the human body, too much can create high blood pressure and heart failure, especially in the elderly. As the sense of taste and smell decrease with age, it is common for the elderly to add additional amounts of sodium to their diet. Good substitutes for salt that improve taste include curcumin, Mrs. Dash salt-free seasonings, and other herbs and spices.
Another element to watch in the diet of the elderly is vitamin A. Even though many seniors take in less than the recommended amounts per day, supplements are not likely needed, because with age the liver processes this vitamin to a lesser degree, making the daily requirement less. According to emedicine.medscape.com, vitamin A is a fat-soluble vitamin, making toxicity a concern if intake exceeds metabolism.
Sample Meal Plan
Nutrition.com.sg suggests an average day's meal plan can start with a breakfast of 1 cup of cooked oatmeal with 1 tablespoon of wheat germ and one banana. A midmorning snack can be one bowl of bean curd with syrup and 6 ounces of pure fruit juice. Lunch can be a bowl of chicken mushroom noodle soup, 1/2 cup of stir-fried spinach and one glass of water. For an afternoon snack you can enjoy one sardine bun with tea of your choice, and for dinner 3 ounces of steamed fish, 1/2 bowl of watercress soup, 1 bowl of rice, and water. At the end of the day, before bedtime, have three or four whole-wheat crackers and 1 cup of Milo, Horlicks or Ovaltine with added milk powder.
Exercise
According to nutrition.com, exercise may slow the effects of aging as well as make you look and feel younger. Exercise along with a healthy diet keeps bones strong, increases muscle strength and helps maintain balance and stability. Choosing an activity you love will not only make exercising more fun and exciting but will also help you burn calories.
Other Factors
Many other factors impact the quality of an older person's meals. Lifestyle changes, social and economic transitions and medical conditions contribute to whether a senior can afford or has access to the foods he or she needs to maintain a healthy diet. Extra effort is essential when choosing foods that are best for optimal health.
0 comments:
Post a Comment