Nutrition Tips for the Elderly
As we get older, it sometimes becomes more difficult to maintain good nutrition. Physical limitations may get in the way of shopping for and preparing healthy meals. Restrictive diets, difficulty chewing or swallowing food or loss of appetite may reduce your enjoyment of eating. However, proper nutrition can energize your mind and body and help your body prevent or recover from illnesses and injuries more easily. With a few simple techniques you can maximize your nutrition, helping you maintain your independence and improve your overall quality of life.
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Increase Your Fiber Intake
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Fiber-rich foods can help you feel fuller longer, prevent constipation and may help you manage high cholesterol. Fresh fruits, vegetables and beans are good sources of fiber. Try to include a source of fiber in every meal.
Include Whole Grains
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Whole grain breads, pastas and cereals provide more nutrition per serving than their refined "white" counterparts and will also help sustain your blood sugar, giving you more energy. The National Institute on Aging recommends using whole grains to make up at least half of your daily grain intake. Whole grains are another good source of fiber.
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Enhance Flavor
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Appetite and the sense of taste begin to decrease as we age. Choosing more flavorful foods or finding healthy ways to add flavor can help you enjoy eating again. Some examples of natural flavor enhancers are lemon or other fruit juices, herbs, spices, vinegar or olive oils, which can also be flavored.
Take Care of Your Bones
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As we age, our body begins to reabsorb calcium from our bones, leaving us prone to fractures, according to the Cedars-Sinai Medical Center website. To counteract bone loss, make sure to include foods rich in calcium and vitamin D in your diet, such as milk, cheese, yogurt and leafy greens. Your doctor can help you determine if you should also take calcium and vitamin D supplements.
Stay Hydrated
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Dehydration is a common problem for seniors, according to helpguide.org, because the body's ability to regulate fluids decreases with age and our sense of thirst can become dulled. Staying hydrated may help relieve constipation and reduce urinary tract infections, so helpguide.org recommends sipping water throughout the day.
Try a Soft Diet
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If you have difficulty chewing or swallowing, you may want to discuss the benefits of a soft or liquid diet with your doctor. She can recommend some healthy options, such as liquid meal replacement shakes and other soft options to help you maintain an adequate intake of calories and nutrients. Other healthy soft options include smoothies made from fresh or frozen fruit, steamed vegetables, rice and yogurt or cottage cheese, according to helpguide.org.
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References
- Photo Credit healthy foods image by Steve Lovegrove from Fotolia.com
