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.
There are many factors which hinder an elderly person's
health. The information below will help you to lead
a healthy life - no matter how old you may be.
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 At this stage in life, protein is very important.
Protein is needed to support a healthy immune system
and prevent the wasting of muscle. Since energy needs
are less, older folks should eat high quality protein
such as eggs, lean meats, poulty, and fish.
Carbs and fiber Carbohydrates are the main source
of energy for the entire body. You can find carbs
in bread, cereals, pasta, and other grain products.
A diet that's high in fiber and water will help to
prevent constipation as well.
Fat Fat intake for the elderly should be limited,
not eliminated. You can limit fat by choosing lean
meats, low fat dairy products, and food preperation
methods that don't include frying.
Iron For the elderly, iron deficiency can be seen
with those who aren't eating much. Good sources for
iron include lean red meats or breakfast cereals.
Zinc Zinc intake is normally with the elderly, and
to make matters worse, it's not absorbed very well
either. Meat, poultry, and fish should be a part of
your diet to help you meet the requirements for zinc.
Calcium Calcium is one ingredient that most elderly
folks simply aren't getting enough of. Most believe
that milk upsets their stomach, and therefore they
will avoid it. They should be getting around 1,500
mg of calcium a day, and nonfat powdered milk can
be used in recipes as a substitute for milk. Other
foods such as yogurt, low fat cheese, and broccoli
can also help you meet the requirements for calcium.
Vitamin B12 In order to absorb the benefits of B12,
the intrinsic facotr must be produced by the stomach.
Most elderly people suffer from a deficiency in B12
because they have a condition known as atrophic gastritis.
This condition causes inflammation of the stomach,
bacterial overgrowth, and the intrinsic factor. Without
the intrinsic factor, this vitamin can be absorbed.
Each one of the above nutrients are needed to keep
an aged body in good health. Elderly individuals should
try to stay active and strive for a well balanced
diet. Even though the aged body isn't the same as
it used to be, proper care and the right nutrients
can help the elderly enjoy a healthy and long life.
