Seniors Eating Healthily

It is important that an elderly person eats properly, more so than someone half their age. As the human body ages many of its functions change, they change in the way they perform and the efficiency to which they do their job, the gastrointestinal tract is one example  – this is why elderly people suffer more from constipation.

One way to help the body with the decline in its performance is to eat healthy. However, another area of concer is hydration. Elderly people do not feel thirst like they used to so they become dehydrated easier. Plenty of water, fruit juice and the occasional cup of tea – but it is important to stay away from fizzy drinks, coffee and alcohol.

Elderly People and Calorie Needs

As we age, our calorie needs decrease due to a drop in muscle strength from taking less physical activity. However, vitamin and mineral needs may stay the same or even increase if the body absorbs them less efficiently.

Good Foods to Include in their Diet

Fruit
In particular those high in Vitamin C, like blackberries, strawberries, raspberries, blackcurrants, citrus fruit, kiwi fruit, peaches, mango, cantaloupe melon, apples.

Vegetables
In particular vegetables high in Vitamin A (beta-carotene) and Vitamin C. Carrots, squash, sweet potato, tomatoes, spinach, kale, collard greens, brocolli, cabbage, Brussels sprouts, onions, leeks, avocado.

Oily Fish
Rich in omega-3 essential fatty acids and high in Vitamin E, like salmon, mackerel, sardines, herring, tuna and trout. Also white fish in place of red meat.

Nuts and Seeds
Rich in omega-3 essential fatty acids and high in Vitamin E. Unsalted nuts, like walnuts, cashews, brazil nuts and almonds, and seeds like poppy seeds, sunflower, flax seeds and pumpkin seeds.

Protein
Eggs, white fish, milk, cheese, yogurt, lean meat, chicken, beans, lentils.

Pulses and Grains for Fiber
Including lentils, chick peas (garbanzo beans), brown rice, whole wheat bread, wheatgerm, whole wheat cereals, whole wheat crackers.

Tags: cooking, nutrition