With age, our bodies undergo many physiological changes which impact our nutritional needs. As we get older, our digestive system slows down, memory and cognition declines to some extent and physical activity levels decrease. These changes require seniors to pay even more attention to their diet and nutrition for overall health and wellbeing in their golden years. A balanced diet tailored to seniors' nutritional needs is crucial.
Nutritional Needs of Seniors
As we age, our calorie needs decline since physical activity levels tend to decrease. However, protein intake should be maintained or slightly increased for seniors. Proteins are the building blocks for muscles, bones, cartilage, skin and blood. With age related loss of muscles and bone density, sufficient consumption of high-quality protein becomes all the more important for seniors.
Sources of high biological value proteins that are easily digestible for seniors include eggs, fish, chicken, lean meats, beans, lentils, yogurt and dairy products. Including one serving each of protein foods at each meal helps seniors meet their daily protein needs. However, red meats should be consumed in moderation due to their high saturated fat content.
Along with protein, seniors especially need adequate calories, vitamins, minerals and antioxidants in their diet for overall health, immunity and disease prevention. Vitamin B12, vitamin D, calcium, magnesium and zinc are some key nutrients that may be lacking in seniors requiring dietary sources or supplements. Fruits and vegetables are packed with vitamins, minerals and antioxidants - seniors should aim for at least 2 cups of fruit and 2.5 cups of vegetables daily.
Whole grains provide fiber, B vitamins and minerals. Fiber is extremely important for seniors as it promotes healthy digestion and prevents constipation. Seniors should aim for at least 25-30 grams of fiber from whole grains, fruits, vegetables and legumes daily. Staying hydrated is another nutrition priority for seniors as aging decreases thirst sensation. Seniors should drink six to eight glasses of water daily.
Nutrition Needs Increase with Age Related Diseases
Nutritional needs vary with changes in health status and onset of chronic diseases. Age related conditions like arthritis, osteoporosis, diabetes, cardiovascular diseases and cancers further impact nutritional requirements.
For example, arthritis increases need for anti-inflammatory omega-3 fatty acids found in fatty fish. Osteoporosis calls for increased calcium through dairy products and supplements along with vitamin D and magnesium for bone health. Diabetics should follow both calorie and carbohydrate modifications by their dietician or doctor. Those with cardiac issues need to control sodium, saturated fat and trans fat intake. Cancer patients may require higher protein intake for tissue repair and recovery.
Careful meal planning considering medical conditions and medications can help seniors get optimal nutrition despite health challenges of old age. Consulting a registered dietitian is beneficial for seniors with special dietary needs to prevent deficiencies, support organ functions and aid recovery.
Dietary Guidelines for Seniors
The following evidence based guidelines can help seniors meet their nutritional needs through a balanced diet:
- Choose whole, Elderly Nutrition minimally processed foods over refined and packaged varieties. Whole grains, fresh fruits and vegetables are superior choices.
- Go for fiber rich carbs like oats, beans, lentils, sweet potatoes, brown rice instead of refined grains and sugars.
- Include a good source of lean protein like eggs, fish, poultry or legumes at each meal for muscle health.
- Use healthy unsaturated fats like olive oil, canola oil, nuts and avocados. Limit saturated and trans fats.
- Drink adequate fluids, especially water to stay hydrated.
- Consume calcium rich foods or supplements if diet is lacking.
- Add vitamin D through fatty fish, eggs or supplements to aid calcium absorption.
- Choose colorful fruits and vegetables for antioxidants, vitamins and minerals.
- Watch portion sizes as seniors need lesser calories.
- Have smaller, more frequent nutrient dense meals if appetite is low.
- Be mindful of dental issues, chewing ability and swallowing difficulties.
- Follow doctor's guidelines if on special diets or medications.
- Stay socially active and cook meals to avoid nutrition deficiencies.
Explore more information on this topic, Please visit-
https://www.insightprobing.com/elderly-nutrition-growth-and-trnds-analysis-share-size-demand-forecast/
Comments
0 comment