Improper nutrition in elderly people is directly linked to hospital admissions and morbidity, says the Oxford Journals of Gerontology. Aging adults need nutritious and balanced diets to sustain health and enjoy their golden years. Nutritional shortcuts such as living off shakes and supplements are a poor substitute. The essential needs of aging people are available in the right mix of the five major food groups.
Poultry, Red Meat and Fish
In elderly people, protein provides a source of healing and regeneration, and keeps an emergency store of energy in the body in case of illness. The National Institute on Aging encourages a 3 oz serving of protein, such as lean meats, at each meal. Poultry, red meat and fish are excellent sources of protein, with red meat providing iron as well. The portion of protein on the plate should be no bigger than a deck of cards.
Pasta, Whole-Grain Breads, Cereal
Whole grains are rich in fiber and vitamins, essential in the elderly diet. Fiber keeps food and waste moving through the colon, preventing constipation and irregular bowel movements. Pasta, whole-grain breads and fortified cereals are sources of vitamin-rich fiber. The National Institute on Aging encourages a cup of grains per meal, or a fist-sized portion as a rule of thumb.
Peppers, Tomatoes, Citrus
Vegetables and fruits provide the aging adult with needed micronutrients, fiber and carbohydrates. Choose an array of vegetables and fruits, eating from all of the varied colors. Peppers, tomatoes and citrus provide vitamin C, an antioxidant that removes toxins from aging cells. This category should fill the majority of the meal plate, with an encouraged 1 cup vegetables and 1/2 cup fruit per sitting.
Milk, Yogurt or Cheese
Calcium is leeched from the bones throughout the life cycle, and a deficiency in older adults can lead to osteoporosis and fractures. Milk, yogurt and cheese are sources of calcium that should be added to each meal, according to the Florida International University. However, avoid high-fat versions and salty cheeses, and stick to the recommended serving size of 1 1/2 oz., or four dice-sized cubes.
Plenty of Water
Proper hydration is essential to healthy aging. Dehydration can quickly deplete the body of energy and constipate the older adult. Too much sodium can assist the dehydration process, so elderly people should restrict sodium intake to 1,200mg per day by reading labels and avoiding table salt. Avoid beverages with empty calories, such as sodas or fruit juices, and drink six to eight glasses of water daily to maintain hydration.
References
- The Oxford Journals of Gerontology: What Is a Healthy Body Mass Index for Women in Their Seventies? Results From the Australian Longitudinal Study on Women's Health
- Food Standards Agency: Older People
- Florida International University: Dietary Reference Intakes For Older Adults
- National Institute on Aging: Healthy Eating After 50
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