Healthy eating and nutrition for the elderly is greatly impacted by several factors, one of them being a change in body composition. During the later years in life, the body will lose bone and muscle and gain fat because the hormones aren’t very active anymore.
To maintain a healthy lifestyle while being an elderly, you may want to follow these tips:
Water. Water in the body decreases with age, so many older folks will become dehydrated very easily. Sometimes they won’t feel thirsty, while other times it’s too much work to pour a glass a water. With this in mind, it’s recommended that they drink at least 1 ounce of water for every 2.2 pounds of weight.
Protein. As we all know, protein is required for the body to have a good immune system. That is why older individuals must eat foods high in protein such as lean meats, poultry, fish and eggs.
Fiber and Carbohydrates. To have sufficient energy, carbohydrates will do the trick. Therefore, it is advised for the elderly to consume foods rich in carbohydrates such as pasta, cereals, bread and other grain foods. Furthermore, elderly citizens should also eat high fiber foods to prevent constipation which can be a difficult case to manage due to their age.
Fats. The consumption of fats should be limited. But remember that limiting and eliminating has an abyss of difference. Therefore, lean meats and low fat dairy products can help limit fats. Also, reducing deep fried foods is also recommended.
Iron. Since elderly are slowly losing their appetite to eat, there is a high chance that they wouldn’t have sufficient amount of iron. Therefore, it is best for them to consume ample amount of green veggies, lean meats and healthy cereals as well.
Zinc. Zinc is known to be the mineral that is not well-absorbed in the body most especially if the hormones and organs are no longer fully functioning. It is therefore important for elderly individuals to eat foods having sufficient amount of zinc such as fish, meat and poultry.
Calcium. Sadly, even foods rich in Calcium such as milk is usually avoided by elderly people. However, each elderly requires as much as 1,500 mg of Calcium to maintain healthy bones. Its good sources include low fat cheese, yogurt and broccoli.
Vitamin B12. Among all vitamins, B12 is typically the hardest type to be absorbed in an elderly. To properly utilize the function of vitamin B12 and absorb it, the stomach is required to produce an intrinsic factor prior to absorbing vitamin B12. Since many elderly experience various inflammations in the stomach, the production of the intrinsic factor is also perturbed.
Each ingredient mentioned above is highly required for an elderly to remain in good shape. It is a must for them to continue having an active lifestyle associated with regular exercise and healthy diet. Although the body may no longer have the same status like before, there are always methods to compensate for the changes.
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