Nutrition is about eating a healthy and balanced diet so your body gets the nutrients that it needs. Nutrients are substances in foods that our bodies need so they can function and grow. They include carbohydrates, fats, proteins, vitamins, minerals, and water. Adequate nutrition, especially in older age, aids in the maintenance of health and in decreasing the onset of chronic diseases, contributes to vitality in everyday activity, to energy and mood and helps in maintaining functional independence.
Food groups
Water– water constitutes the main component of our body. Water, mainly tap water, also contains minerals, which are important for the body, e.g., calcium, magnesium and fluoride.
Grains – is the first group from which one has to eat a relatively large amount. Grains are foods that contain mainly starch (carbohydrates) and a certain amount of proteins. For example: bread, noodles, potatoes, oats, corn, wheat, groats, buckwheat, rice, morning cereals.
Vegetables and fruits – vegetables and fruits contain carbohydrates (sugars), water, fiber, vitamins and minerals. For example, vegetables and fruits rich in vitamin C: cabbage, tomato, pepper, lettuce, citrus fruits, kiwi, melon, strawberry. It is advisable to eat unpeeled vegetables and fruits as much as possible and to maintain a ratio of 2/3 vegetables and 1/3 fruits.
Protein rich foods – this group contains meat products (source of iron), milk products (source of calcium), eggs and legumes (source of iron and calcium). The group provides other components: zinc, vitamin B12– in animal products, fiber – in legumes, Omega 3 – in fish. It is recommended to diversify and eat animal products (meat, chicken, fish, milk, eggs) and plant products (legumes like lentils, beans, humus).
Oil rich foods – this food group contains foods like oil, avocado, mayonnaise, nuts, almonds, olives, margarine, butter. it is recommended to use the foods rich in various types of unsaturated fats, like vegetable oils, instead of foods rich in saturated fat of animal sources (e.g., butter), or in plants (such as hard margarine).
Sweets, snacks and sweet beverages – this group contains foods rich in fat and sugar and often also salt. It is recommended to eat these foods sparingly.
Intake of the following food ingredients should be increased to the recommended daily allowance (including vitamin supplements).
Nutritional fibers– an amount of 21gm daily for women and 30gm daily for men. One can consume the recommended amount through fiber rich food, e.g., vegetables and fruits (unpeeled), whole grains (whole wheat bread, oatmeal) and legumes.
Calcium – an amount of 1200 mg daily: the calcium supply to the body will be attained by a combination of calcium rich foods, like: low fat milk products, sardines, morning cereals enriched with calcium as well as tahini; together with calcium supplements
Vitamin D– an amount of 800-1000 international units daily: the natural sources of vitamin D are food products rich in vitamin D (mainly fatty fish and enriched milk products) and exposure to the sun’s ultra violet rays. It is based mainly on taking vitamin D as a food supplement (1 microgram contains 40 international units.)
Vitamin B12- an amount of 2.4 micrograms. Vitamin B12 is found in food from animal sources (like meat, fish milk products, eggs), in enriched food (like certain morning cereals) or as a food supplement. In cases of vitamin B12 deficiency due to absorption difficulty, it is necessary to “bypass” the digestive system and to administer vitamin B12 via a 1000 microgram sublingual supplement or by intramuscular injections.
Principals of Healthy Nutrition
Eat foods that give you lots of nutrients without a lot of extra calories, such as fruits and vegetables, Whole grains, Fat-free or low-fat milk and cheese, Seafood, lean meats, poultry, and eggs , Beans, nuts, and seeds
Avoid empty calories.These are foods with lots of calories but few nutrients, such as chips, candy, baked goods, soda, and alcohol.
Pick foods that are low in cholesterol and fat.
Drink enough liquids,
Be physically active.
Causes of undernutrition in the elderly
physical illness or disease (ex: cancer, infection, digestive issues);
oral or dental issues (ex: ill-fitting dentures, tooth or gum disease);
certain treatments or medications;
surgery;
Loss of appetite;
Decreased sense of taste and/or smell;
Financial insecurities
Appetizing Tips
Make sure they get a sufficient daily energy intake. An elderly person’s diet should provide at least 1,500 calories for women and 2,000 for men.
Consider taking vitamin and mineral supplements, especially if not eating enough fruits and vegetables.
If they are not hungry, you can complete their diet by adding meal-replacement products. There are many to choose from: bars, “pudding,” nutritional beverages.
Make Mealtime Enjoyable and Social
Take Advantage of Services That Are Available-Many communities offer a wide range of nutrition services for older adults, including community dining sites, home-delivered meals, and home visits with registered dietitians.
Consult a nutritionist for personalized recommendations.
Conclusion
Because proper nutrition is the foundation of health, it is important to maintain it at all stages of life. And for the elderly, a poor diet can be rife with consequences. Accompany your elderly loved one on the path to a healthy, balanced diet, just like she or he may have done for you when you were young !
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