A balanced diet for seniors – 5 rules that we should remember

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In old age, good nutrition is more important than ever. Energy requirements are falling, but nutritional needs are increasing. Overall, due to the physical and lifestyle changes that usually accompany aging, the caloric requirements are lower. However, a balanced diet is extremely important.

Maintaining a healthy body weight by a senior

Divide three large meals into five small ones. When it comes to snacking, choose a handful of nuts, plain yogurt, vegetables, a smoothie or a fruit smoothie instead of eating cookies and bars. If you have chewing problems and are wearing a denture or bridge, make sure you visit your dentist regularly. He will check if everything fits well.

Staying active improves your appetite. Take a walk or go to activities for seniors every day. You can ask your doctor what exercises are appropriate for your level of mobility and fitness.

Being overweight in seniors increases the risk of heart disease, stroke, diabetes, and certain cancers, including intestinal and breast cancer. Losing weight can be quite a challenge. If you have gained weight over the years, try to lose weight slowly, gradually.

You can keep a food diary. Record everything you eat each day. Then check what is worth limiting. Such a diary makes it easier to change habits, for example, to switch to healthy habits.

How to maintain a healthy weight in a senior?

1. Meals should be colorful and optimistic. Then they encourage you to eat.
2. Choose products from all food groups. Then you can be sure that you are providing the body with the necessary nutrients.
3. Read labels carefully. See if the product contains the vitamins and minerals you need. Buy foods that are low in sugar, fat and low in sodium.
4. Control portion size. The daily caloric requirement of a senior is about 2000 calories, unless he wants to gain or lose weight.
5. Drink at least 2 liters of water every day. Be careful with drinks that are high in sodium.

See also: What can replace sugar? Healthy sugar substitutes

Drinking water by a senior

The risk of dehydration is higher among the elderly. This could be due to side effects of some medications or a decreased thirst (more common in people with Alzheimer’s disease or after stroke).

Dehydration:

1. leads to constipation,
2. increases the risk of bladder infections and kidney damage,
3. thickens the mucus in the lungs, increases the symptoms of asthma or lung diseases,
4. reduces mental performance and increases the feeling of fatigue.

As you age, your body’s ability to conserve water diminishes, why don’t you feel so thirsty. However, that doesn’t mean you don’t need it. The surest way to check for dehydration is to watch your urine. If it’s light yellow, it’s almost transparent, you don’t need to worry. If it is dark and cloudy, you are dehydrated. Drink 2-3 liters of fluid daily in the form of water (preferably), herbal teas, broths, smoothies and soups. There is an exception. If you have kidney or liver problems, ask your doctor how much fluid you should drink.

Also check what are the symptoms of dehydration?

Vitamins and minerals in the senior diet

A balanced diet for seniors should be arranged in such a way as to provide adequate amounts of vitamins and minerals.

Vitamin A – adults should provide about 2000-2500 IU of vitamin A daily. Include liver, dairy products and fish in your diet. These products are high in retinol.

1. Read more about vitamin A in the diet

Vitamin B12 – supports the health of the brain and nervous system. The most common symptoms of deficiency include fatigue, dizziness or loss of balance, and reduced mental performance. Adults need 2,4 μg of vitamin B12 daily. Eggs, dairy products, meat, fish, shellfish and poultry are rich in vitamin B12.

1. What is the risk of vitamin B12 deficiency?

Vitamin D – affects the immune system, hormones, bones and the brain. With age, the body’s ability to synthesize vitamin D from sun exposure declines. Moderate sunlight and appropriate supplements are recommended. It is worth remembering that vitamin D is not found naturally in large amounts in food.

1. Seven signs your body needs vitamin D.

Carotenoids, vitamins C and E. – have antioxidant properties. They are important for maintaining healthy tissues. They protect against eye diseases such as cataracts and macular degeneration. You can find carotenoids in orange, yellow, and dark green vegetables. Sweet potatoes, squashes, carrots, spinach, beetroot and kale are good sources. You can find vitamin E in nuts, seeds, peanut butter, and wheat germ. Various fruits and vegetables are rich in vitamin C.

1. What should you know about vitamin E?

Calcium – you need calcium to regulate your heart rate and maintain bone mass. You will find him, among others in dairy products, cooked vegetables, and calcium-fortified foods.

1. Find out why you should include calcium products in your diet

Iron – Iron deficiency can result in lowered energy levels, dizziness and trouble concentrating. There is a feeling of fatigue and lethargy. Iron deficiency is known as anemia and anemia. You’ll find iron in red meat, clams, oysters, offal, beans, lentils, and cooked dark green vegetables.

1. Learn about iron supplementation

Zinc – the best sources of zinc are meat, oysters, clams, pumpkin seeds, beans, peas and lentils.

1. Check what properties zinc has

Potassium – lowers blood pressure and reduces the risk of kidney stones. It probably strengthens your bones as well. It is found in fruits and vegetables such as bananas, plums, and potatoes.

1. Read more on the role of potassium

Magnesium – plays a key role in 300 physiological functions. Supports the work of the heart, immune system and strong bones. It is found in grains, nuts, fruits and vegetables.

1. Foods rich in magnesium

Protein and healthy fats in the senior diet

Remember to eat at least 1-1,2 grams of protein per kilogram of body weight every day. if you have kidney problems, consult your doctor or nutritionist beforehand. Fish, meat, poultry, legumes and eggs are good sources of protein.

Omega-3 fatty acids are important for people of all ages. They help prevent inflammation that can lead to cancer, rheumatoid arthritis, and heart disease. They can be found in fish, mainly sardines, tuna, mackerel and salmon. They are also found in flax seed, rapeseed oil and walnuts. Omega-3s should be eaten twice a week.

Foods rich in fiber in a senior’s diet

As you age, your digestive system slows down. The walls of the gastrointestinal tract thicken. The contractions are slower. Their frequency is also decreasing. Therefore, the risk of constipation increases. Try to eat about 25 grams of fiber each day. It supports the digestive system. It also reduces the risk of heart disease. Foods high in fiber include nuts, brown rice, whole grain cereals, whole grain bread and pasta, brown bread, and fruits and vegetables.

1. Fiber – how does it affect our body and in what products is the most?

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