Balanced Diet For The Elderly

Maintaining a proper diet is crucial for older adults. Adequate intake of macronutrients and micronutrients will help keep organs functioning efficiently and prevent deficiencies that may lead to bone loss, dehydration, unusual weight loss, type II diabetes, hypertension and heart disease. Senior nutrition is usually the first thing to falter with physical and financial woes, so its importance needs to be stressed.

Macronutrients

Older adults generally need the same ratio of carbs, protein and fats that younger adults do. As reported by Florida International University: National Policy and Resource Center on Nutrition and Aging, older adults need about 10 to 35 percent of their calories from protein, 45 to 65 percent from carbohydrates, and 20 to 35 percent from fat, with very limited saturated fat intake. Older men need 30g of fiber daily, and older women need about 21g. Fiber helps protect against heart disease and constipation. Total calorie needs decrease in older people. Younger men and women need about 2,200 and 1,974 calories respectively, and older men and women need about 2,054 and 1,873, respectively.

Micronutrients

Need for calcium and vitamin D increases as you age because they are directly related to keeping bones strong and dense. Vitamin D may become deficient because many older adults do not spend as much time outside as they used too. Younger adults need about 400 International Units of vitamin D daily, where older adults need 600 IU. Vitamin B is important for seniors, as deficiencies can lead to anemia and decreased appetite. Vitamin B is most prevalent in animal products. Antioxidants like vitamin A, C and E need to be maintained to help protect against cancer and heart disease. These can be obtained through a variety of fruits and vegetables.

Hydration

Staying properly hydrated can become an issue for the elderly. According to the American Council on Exercise, the thirst mechanism declines as people age, making them go longer periods of time without drinking. Adequate water intake decreases stress on the kidneys and eases constipation, which can also be a problem in the elderly. To keep properly hydrated, eat foods with high fluid content like soups and fruits. Keep a bottle of water near you at all times.

Tips

Tufts University released a revised version of the USDA's MyPyramid for older adults that stresses fiber, vitamin and hydration needs and has pictures of foods that may be easier to consume. For fiber intake, replace all white breads and pastas with whole grains and brown rice. Eat a variety of fruits and vegetables with every meal and for snacks. Pre-packaged fruits and vegetables may be more convenient, and frozen foods will last longer. Get protein from lean meats like fish and chicken. Protein drinks can be bought as a substitute occasionally. Yogurts, milk, cheese and cottage cheese are excellent sources of calcium.

Concerns

People tend to gain weight between the ages of 50 and 70, but after the age of 70, sudden weight loss can occur. This can be because activity levels decrease so muscle and bone mass decreases. Elderly metabolism slows, resulting in less food intake. The National Institute of health: Senior Health states that after the age of 50 sense of smell decreases which affects how food tastes. Number of taste buds on the tongue can decrease too, so food is no longer the enjoyable experience it once was.