Just as infants need a certain concentration of nutrients on a daily basis to grow up healthy and strong, seniors also need to feed the body in a certain way to adjust for the inevitable metabolic changes caused by aging. In this post, learn helpful expert tips to plan the healthiest diet for an elderly person.
Tip 1: Follow the MyPlate guide for percentage and portion sizes.
The U.S. Department of Agriculture has developed MyPlate as a tool for daily nutritional planning. MyPlate offers a visual as well as text guide to assemble balanced meals.
Specific MyPlate adjustments for older adults include an increase in fiber, a focus on hydrating with water, an effort to supplement with vitamins as needed, and avoidance of added sugars.
Tip 2: Talk with your doctor for specific dietary limitations or additions.
For elderly individuals who are at risk for or have already been diagnosed with health condition such as diabetes or heart disease, it is critical to make nutritional adjustments to moderate symptoms.
For example, often diabetic individuals need to pay special attention to sugar consumption, while those with heart disease need to moderate salt intake.
Tip 3: Adjust daily caloric intake to maintain weight.
Weight gain is a common complaint among seniors today. Food tastes just as good, but often an aging body just doesn’t need as much of it. This is because the metabolism tends to slow as the body ages.
A good general daily caloric guide to follow for active seniors is to aim for 1,800 calories per day as a female and 2,300 calories per day as a male.
Tip 4: Be aware of how medications may interact with appetite.
For some seniors, prescribed medications may interfere with experiencing a normal healthy appetite. Side effects of many medications can include nausea, constipation/diarrhea, and even changes in how food tastes. As well, some foods (grapefruit is a common culprit here) are contraindicated while taking certain drugs.
Always check with your doctor to find out what nutritional and dietary adjustments may need to be made when starting a new medication.
Tip 5: Be sure you are getting sufficient quantities of vital vitamins and minerals daily.
The National Institute on Aging recommends that individuals over the age of 50 pay special attention to daily intake of certain essential vitamins and minerals.
These nutrients include:
– Folate.
– Vitamin D.
– Vitamin B12.
– Vitamin B6.
However, it is always wise to talk with your doctor before self-supplementing with additional vitamins or minerals.
Tip 6: Be especially aware of calcium intake to keep bones strong and healthy.
The aging process is not always kind to bones, which can become brittle and fracture or break more easily as the body gets older. By keeping daily intake of calcium-rich foods such as dairy products and dark leafy greens sufficiently high, the bones continue to get daily infusions of calcium.
For elderly individuals who don’t have much appetite, smoothies with a dairy or yogurt base can be a great way to boost calcium intake naturally.
Tip 7: Make good choices for digestive health.
For some elderly persons, exercise diminishes or ceases with age. This can cause problems when food gets to the digestion stage. Fiber can be a help as can hydration.
Taking prebiotics and probiotics can also help ensure the gut has sufficient quantities of healthy bacteria to break down the food, extract needed nutrients, and convert the rest to waste as it is designed to do.
Tip 8: Aim for daily helpings of high grade lean protein.
Protein is as vital for the brain as for the body, especially as both begin to age. Research shows that protein, in the right form and quantity, can ease depression and anxiety, improve stress resilience, clarify thought processes, and improve overall energy and mood.
Some of the best protein sources include nuts, plant-based protein such as soy-based tofu and tempeh, organic grass-fed red meet, organic wild caught fish, chicken protein isolate powder, dairy products such as milk and yogurt, eggs, and legumes. For those that prefer organic protein, organic chicken protein isolate may be the best option.
Since every body is different regardless of age or stage of life, it is so important to consult your doctor before embarking on any significant dietary or nutrient modifications. It can also be helpful to talk with your doctor about the ideal body weight range for your height, gender, and age so you know what to aim for calorically to reach and maintain that weight.
By making small dietary and nutrient adjustments as needed, you can enjoy your golden years with the greatest amount of energy, vitality, strength, and physical and mental wellbeing. In fact, you may just surprise yourself by how good you feel!