Diet and nutrition play a vital role in human health. As they begin to age, their nutritional needs also change. The appetite of older people keeps changing now and then. They consume less food. But that doesn’t mean that you feed them with anything available to you.
Taking care of the elderly is just like taking care of infants. You need to take care of many things, especially what they eat and how much they eat. This article covers all the healthy eating tips for the elderly; keep scrolling to gain the best piece of information.
General Nutrition For The Elderly
As people begin to age, energy requirements get reduced. It happens because of a decrease in their basal metabolic rate and a decline in their physical activity. According to the leading nutritionists, a usual 3-square meal a day is not a necessity. You can bifurcate the meal plan into five meals a day and prepare the best recipes for the elderly.Â
As a thumb rule, the elderly must consume 10mg of vitamin D supplement daily. The overall food should be enjoyable and delicious. Make sure that the food you cook must be easy to eat too.
What To Include In The Older Adults’ Diet?
Here is everything that you can include while planning a nutritious diet for the elderly:
- Omega-3 Fatty Acids:
Fatty acids are essential for people of all ages, including the elderly. They help prevent inflammation that may lead to rheumatoid, cancer, arthritis, and heart diseases. The inclusion of Omega-3 Fatty acids in the diet also cuts down the risk of Alzheimer’s disease.
Add more options like salmon, tuna, mackerel, soybeans, flaxseeds, walnuts, and canola oil.
- Calcium:
The role of calcium in the human body is to maintain healthy and strong bones. Calcium also lowers blood pressure. Thus, ensure that your elderly parents or grandparents take a regular dose of calcium in their diet.
You can include the food items such as yogurt, milk, cheese, and green leafy vegetables to make them stay fit and healthy.
- Fiber:
Many elderlies complain about a weak digestive system, and a diet rich in fiber can help them get rid of the same. Food items rich in fiber promote good digestion by moving food via the digestive tract. These foods also cut down the risks associated with heart diseases.
Some of the best food items rich in fiber are whole grain bread, nuts, whole-grain cereal, brown bread, brown rice, pasta, fruits, and vegetables.
- Vitamin B12:
Apart from Vitamin D, Vitamin B12, too, is also essential to maintain overall health and fitness in the elderly. Vitamin B12 regulates nerve function and also produces DNA and red blood cells. You can either buy supplements containing Vitamin B12 or include dairy products such as milk or meat and poultry products in their diet.
- Protein Powder
Protein powder can be a beneficial supplement for elderly individuals as it helps to maintain and improve their overall health. As we age, our bodies require more protein to maintain muscle mass and prevent muscle loss, which can lead to decreased mobility and independence. Protein powder for older adults can help them meet their daily protein requirements, especially for those who have difficulty eating enough protein-rich foods due to appetite or dental issues.
What Not To Include In The Diet For Seniors?
While planning a healthy diet for the elderly, you must be wary of avoiding some food items. These food items may harm their health and may as well lead to food poisoning with reduced immune systems.
Do not add food items such as soft cheese, raw meat, raw fish, or raw eggs in their diet. Always wash the fruits and vegetables if you are serving them raw in the form of salad. Giving a generous wash to strawberries is highly recommended by nutritionists.
Takeaway
You can create a proper meal plan for your loving elderly in three or five portions. It should include all the essential nutrients and excluding raw meat and processed food. Make sure that they drink enough water throughout the day to keep dehydration at bay.
