Numerous studies have concluded that eating a healthy diet – combined with physical activity and exercise on a regular basis – can help an older adult live a full life.
Furthermore, the vitamins, nutrients, and active lifestyle of the individual can aid in combatting certain types of medical conditions, physical complications, and other age-related issues.
By consuming foods that provide vitamins, minerals, and other essential nutrients, a person has the capability of retaining their health and preserving their independence well into their senior years.
Continue reading to learn about the items that should be included in a diet for a senior citizen.
The Change
We have all heard of the “change” that women experience later in life, but the truth of the matter is, we all go through a “change” as we grow older. As the body ages, it experiences a vast amount of changes.
As a result, the nutritional requirements change and are much different than that of middle-aged adults, young adults, teenagers, and children.
As we age, the method in which our body processes foods changes. This – in turn – affects the appetite and the dietary needs.
The following outlines a few of the changes that seniors will experience, as a result of the natural aging process:
- Slowed Metabolism – As a person grows older and their level of physical activity slows, the metabolism will start to slow. This means that it does not burn calories as it once did; therefore, less must be eaten.
- Digestive Changes – As we get older, the fluids that are needed to process the foods that pass through the digestive system are produced less. This means the body does not absorb nutrients as easily.
- Lack of Appetite – As we grow older and the metabolism slows, we start to take medications, and we start to slow down, we will typically have a lack of an appetite. This could result in not eating what is needed and not getting the proper nutrition.
A Balanced Diet
In order to ensure that a senior is receiving the proper nutrition, the diet should be balanced. Below, you will find techniques to help in this process:
- Make sure that half of the plate that an older individual is provided includes both fruits and vegetables.
- There should be a higher level of whole grains consumed.
- Foods should be consumed that have only very low levels of sodium, or none at all.
- Fish, peas, and beans should be consumed in order to obtain high levels of protein in the diet.
- Food products and beverages that contain large amounts of vitamin D should be consumed.
- The only fats that should be consumed are monounsaturated and polyunsaturated.
- Vegetable choices should include those that are dark green and leafy.
- Fruits and vegetables that are orange in color should be consumed.
- Water should be consumed throughout the day in order to stay hydrated. Consult with a doctor to determine the right amount so that dehydration and overhydration are avoided – both of which can result in health issues.
- Consider adding a multi-vitamin/multi-mineral supplement each day. Prior to making this change, consult with the doctor to make certain it will not conflict with health issues and/or medications that the older adult is currently experiencing and/or taking.
If you would like to learn more about senior citizen nutrition, exercises for the elderly, assisted living placement, and other elder care topics, you may contact us at (973) 384-1177.