Diet Plans For The Elderly

Taking care of yourself as you age, means eating healthy. There are certain dietary steps you can take that may increase your lifespan. First, you can try limiting your calories. As you age, your body needs less calories to sustain life. Eating less calories may also be associated with longevity, according to the book "Nutrition" by Frances Sizer and Eleanor Whitney. Energy restriction through calorie control allows the body to put all its work into maintaining your processes thus increasing your health. Other nutritional factors like increasing your intake of antioxidants and lowering your intake of refined carbs, fat and cholesterol, may help stave off chronic disease and increase your lifespan.

Nutrients

Eating for your age means getting the appropriate nutrients your body needs. While the needs for macronutrients -- carbohydrates, proteins and fats -- are similar as to when you were younger, you need more of certain vitamins and minerals. Elderly populations should take care to increase their fiber, calcium and vitamin D. Fiber intake should remain between 20 to 30 g per day. Calcium needs of the elderly increase to 1,200 mg per day. Vitamin D should be increased to 10 to 15 mcg per day.

Problems

Certain considerations should be given when planning a diet for an elderly person. Factors such as difficulty swallowing, digesting, cooking and shopping may complicate the diets of the elderly. In addition, many older people have a decreased appetite, making it difficult to find the motivation to eat well. All of these implications can lead to malnutrition.

Mediterranean Diet for the Elderly

The Mediterranean diet focuses on plant-based foods that are low in cholesterol, saturated fat and sodium. According to a study published in "British Medical Journal" in December 1995, a Mediterranean diet can increase the lifespan of the elderly. Researchers analyzed the dietary habits of 91 Greek men and 91 Greek women, taking into account the types of foods they ate each month for two years. The overall dietary habits mimicked those of the Mediterranean diet. Following a Mediterranean-style diet reduced overall mortality and increases the lifespan of the elderly.

DASH Diet

The DASH diet is a dietary plan aimed at reducing your risk of disease by controlling the amount of fat, cholesterol and sodium you eat. Although calories are not necessarily limited, there are strict recommendations on the amount of nutrients you need. The DASH diet also emphasizes plant-based foods and limits intake of high fat protein and dairy. Individuals on the DASH diet are encouraged to keep their fat intake less than six percent of calories, cholesterol to 150 mg and sodium 1,500 mg per day. This diet has been shown to lower blood cholesterol and the risk of chronic disease.