Healthy Eating and Nutrition for the Elderly

Healthy Eating and Nutrition for the Elderly - MalaysiaCaregiving Support

Healthy Eating and Nutrition for the Elderly

Good nutrition is important at any age but it can become more crucial as we grow older. In this article, we cover why healthy eating is important for seniors, the essential nutrients needed and how you can do it at home

Eating is an essential daily affair, for it is vital for one’s body. However, there are many types of food that a person can partake in. Healthy eating is important for all persons, of all ages.

In this article, we will focus on healthy eating and nutrition for the elderly.

What is Nutrition?

Nutrition is classified as the study of nutrients in food. During food intake, the body processes these nutrients, using them for different needs.

Therefore, nutrition is focusing on the relationship between a person’s health with diet and vulnerability to disease. Nutrition can place an emphasis on good eating habits and check what is important for a person’s needs.

The type of diet required depends on a person’s characteristics(i.e. age, gender, lifestyle, and degree of physical activity involvement).Diet requirements can also change over time depending on what is needed for the body.

Why is Good Nutrition Important for the Elderly?

Good nutrition is necessary for all people. This is a quick summary of the importance, especially for the elderly:

  • Grants you energy.This energy is used so that your body is able to function properly and conduct day-to-day activities. With energy, a person is able to carry out tasks.
  • To keep a healthy weight.If a person consumes too many calories, weight gain may happen. Significant weight gain can lead to obesity. People diagnosed with obesity are linked with higher risks of diseases such as Type 2 Diabetes, sleep apnea, and more.
  • Increase the quality of life.Some foods are studied to have useful properties and are associated with longevity and disease protection.
  • Promote mental well-being.Diets in highly processed foods may lead to depressive symptoms. This is more prevalent in people who do not engage in frequent exercise.

A person who is ageing is at risk of age-related diseases such as cardiovascular disease, osteoporosis, arthritis and dementia. Therefore, it is important to discover what nutrients are most needed by seniors.

What are the Nutrients Needed Most by Seniors?

These are some of the key nutrients that seniors should have in order to have a balanced diet.

  • Protein

Protein is a useful nutrient to stimulate muscle protein synthesis. This would help to facilitate improvement in lean muscle mass, strength and function. This element also increases the density of the bone and can improve overall body calcium percentage.

Protein can be sourced from animal-based foods such as meat, poultry, fish, eggs, and dairy foods. Almonds, yoghurt, lentils and peanuts are also rich in protein.

If a senior’s protein intake is too low, it can lead to muscle loss and osteoporosis.

  • Calcium

Calcium is associated with healthy bones. In addition, they are able to regulate muscle contractions and ensure blood clotting occurs as needed. Osteoporosis, a health condition that weakens bones over time, may incur fractures to several bone parts(i.e. hip, wrist, and more). Then, it can lead to complications in mortality, loss of independence, functional decline, fall risk and chronic pain.

Calcium can be sourced from the following: dairy foods such as milk and cheese, green leafy vegetables, soya drinks with added calcium, bread and fish such as sardines.

Calcium supplements are encouraged for people who are not eating enough calcium intake from food. However, if there is a sufficient intake, do not attempt to take too much as it can lead to stomach pain and diarrhoea instead.

  • Vitamin D

Sufficient vitamin D can help to keep bones, teeth and muscles healthy as well. Most of the time, people are able to receive enough vitamin D from sunlight when outdoors. However, it can also be sourced from foods such as oily fish, red meat, liver and egg yolks.

Vitamin D supplements can be taken for those with insufficient intake. Nonetheless, do not overdose on vitamin D as it can cause excessive calcium build-up. This results in hypercalcaemia, which can weaken bones, damaging the kidneys and the heart. It is not possible to overdose from sunlight, but it is vital to protect your skin from skin damage and skin cancer instead.

  • Iron

Iron assists in the transportation of oxygen. Iron also affects immunity and muscle function. When someone lacks iron, anaemia happens. As anaemia is a condition where people lack enough healthy red blood cells, less oxygen is carried to the body’s tissues. This can cause lethargy and weakness.

Iron can be sourced from animal meat and fish. Not only that, it can be found in beans, dried fruits, grains and cereals as well.

  • Vitamin A

Next, vitamin A is often associated with sight. This allows a person to see better in low light. It also helps to bolster the body’s natural defence and keep the skin healthy.

For example, vitamin A-rich foods are carrots, spinach, sweet potatoes, mango, papaya, apricots, cheese, eggs, oily fish, milk and yoghurt.

  • Vitamin B12 / Cobalamin

This is a vitamin that ensures the creation of DNA, brain and nervous system nourishment, and the formation of healthy red blood cells. It helps with depression prevention as it plays a role in serotonin production. It also decreases the chance of macular degeneration.

Eggs, meat, fish, poultry, and milk are among the examples that have vitamin B12.

  • Folic Acid

This is a type of folate that can help the body to form healthy red blood cells and reduce the risk of birth defects. Without sufficient intake, it may lead to folate deficiency anaemia.

Folate is usually found in small amounts in many types of food. Examples of these would be leafy green vegetables, fruits, nuts, dairy products, seafood, poultry and meat.

These listed types are ranked as important, but overall, all nutrients have a role to contribute to a healthy body.

How Can Caregivers Make Sure Senior Loved Ones are Getting Necessary Nutrients?

Eating healthy is a daily choice and it may be overwhelming to keep up. Therefore, here are some tips to ensure that as a caregiver, your senior is getting the necessary nutrients.

  • Learn to identify a healthy plate.Aside from remembering the food pyramid diagram, you may also do quick memorisation of food distribution groups(i.e. fruits, vegetables, grains, protein, dairy).
  • Knowing what nutrients are the most important.Prepare a diet filled with appropriately portioned lean protein, fruits and vegetables, whole grains and low-fat dairy. Look out for foods high in fibre and those low in salt as well.
  • Do some reading on the nutrition label.Healthier foods are often whole foods, which can be found nearest to the produce, meat and dairy sections. For packaged foods, check the labels to view the nutrient content.
  • Follow recommended servings.As a person ages, their calorie intake can be lessened. Adhere to the right amount of food for the senior’s age and body.
  • Hydration is key.A senior who ages may no longer feel thirsty, but the body requires sufficient fluids. Frequent water intake in small amounts would be ideal.

How Can Seniors Living Alone Get Better Nutrition at Home

In some circumstances, seniors may be living alone. Nonetheless, they can still get sufficient nutrients from their meals. These are some of the ways to ensure this:

  • Have a meal plan and prepare in advance. With this, there are budget-friendly options and you are able to keep to a suitable preparation time for your own comfort or convenience.
  • There are variously sliced and chopped options in the grocery store for fruits and vegetables. This can ease one’s preparation work.
  • Too much salt intake is not healthy. Therefore, look for alternatives, such as replacing sodium with seasoned herbs or citrus products, such as lemon juice.
  • Lastly, it can be handy to set aside sample nutritional menus that have been prepared by others(be it family, friends, or reputable sources on the Internet).

Getting Help with Healthy Eating at Home with

It is important for the elderly to engage in healthy eating and receive sufficient nutrients in order to have a good quality of life.

Healthy eating at home may be a struggle at times. As is a robust care team with professionals and many partnerships, people are able toseek care help at home, hospital or online. Therefore, if there is a need to get help with healthy eating at home, this is also something that the team can assist with.

Book healthy meal arrangements for your loved ones with today! Fill in the form below and our Penasihaty will assist you.

Get your free care consultation

References

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