Nutrition becomes increasingly important in senior years. As metabolism slows down, the body cannot process nutrients as effectively as it did in earlier years. Digestion slows down because less gastric juice is being produced. Chronic illness creates the need for special diets. It gets harder to move around, so quick trips to the grocery store to buy fresh produce become difficult. As we get older, our memory can fade, making it harder to remember what we ate. This contributes to the challenge of following a healthy diet.
Nutrient-Dense Diet
Nutrient-dense foods are low in calories and high in nutrition. Eating a variety of brightly colored fruit and vegetables is one way to make sure you get a good supply of daily vitamins and minerals. Unrefined grains, like brown rice and oatmeal, supply vitamins, minerals and fiber. Nuts can give you healthy fats and protein. Choosing a variety of whole foods will make sure you are getting the most nutrition for the amount of calories you consume.
High Fiber Diets
Your digestive system slows down as you age. This means food takes longer to pass through and you many suffer from constipation. To remedy this, eat a diet that is high in fiber. Fiber is found in fruits and vegetables. Some fiber dissolves to form a gel-like substance. This is soluble fiber. It helps lower cholesterol and blood sugar. Insoluble fiber moves through your system undigested. It helps form soft stools and is an aid for constipation.
Memory-Preserving Diet
Healthy eating can help you delay mental decline. In March 2011, the "American Journal of Clinical Nutrition" published a study that found following a Mediterranean-type diet could reduce the rate of cognitive decline. The Mediterranean diet is based on fruits, vegetables, fish and healthy fats. A study completed at Swinburne University of Technology in Hawthorn, Australia found including low-fat dairy products regularly helps keep your memory intact as you age.
Special Diet Considerations
Many seniors suffer from a variety of problems that prevent them from getting the best nutrition and maintaining their health. Poor fitting dentures or other dental problems can make chewing food difficult. Slowed digestion can cause uncomfortable bloating and gas. Decreased taste sensation can make things taste bland. Poor appetite can make eating undesirable. Some foods can interact with medications, causing them to be less effective. Planning a diet for elderly people is a challenge. Contact a registered dietitian or other health professional to help find the solution to the balance between proper nutrition and lifestyle needs.
References
- FAQS: Aging and Nutrition
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet
- "American Journal of Clinical Nutrition"; Adherence to a Mediterranean-Type Dietary Pattern and Cognitive Decline in a Community Population; C. Tangney et al.; March 2011
- "British Journal of Nutrition"; Dairy Constituents and Neurocognitive Health in Ageing; D. Camfield, et al.,; February 2011
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