Our bodies naturally grow and change over time. It's a simple fact of
life, and nutrition is important every step of the way. Everyone needs
healthy foods to help our bodies thrive, but seniors and the elderly
have specific nutritional needs.
There are several factors affecting nutrition and healthy dietary
choices for seniors. One area that greatly affects the health needs of
the elderly is basic body composition. Hormonal activity, for example,
decreases as a person ages. This results in weight gain and the loss of
muscle and bone.
Here are some other health considerations for people enjoying their senior years:
Drink Plenty of Water
The amount of water that is present in the human body naturally
decreases as we age. Fluid levels can also be affected by personal
choices and habits. Many seniors claim that they just don't feel
thirsty, so the simply don't drink enough water. For others it's
difficult or inconvenient to pour a glass of water. Regardless of the
reasons, too many seniors suffer with dehydration. Older men and women
should at least one ounce of water for every 2.2 pounds of weight,
every day.
Proteins
Protein is an essential nutrient for good health at every stage of
life. This vital component not only supports a healthy immune system,
it also prevents wasted muscle. Although women and men naturally use
less energy in their senior years, it's still important to eat a diet
rich in high quality proteins like eggs, fish, poultry and lean meats.
Fiber and Carbs
It's no surprise to learn that seniors require additional fiber in the
diet. Food rich in fiber, when combined with plenty of water, helps to
prevent constipation. Active seniors will also thrive on the
carbohydrates found in pasta, bread, cereals and other energy-producing
grain products.
Fat
As age increases, the body's natural metabolism slows down, and seniors
require fewer fats in their diets. Even though fat intake should be
limited, they should not be eliminated altogether. Seniors can easily
trim the amount of daily fat intake by choosing fish, lean meats,
low-fat dairy products, and fat-free or fat-reduced prepared foods and
preparation methods.
Stay Strong with Calcium
One vital element of nutrition for seniors is calcium, and many people
just don't get enough of it. The calcium requirement for the elderly is
about 1,500 mg per day. People often struggle with digestive problems
from drinking milk, but there are many alternative calcium sources.
Non-fat powdered milk can be used in many recipes. Other foods such as
low-fat cheese, yogurt and even broccoli are delicious calcium-rich
options.
Beef Up Your Iron
Iron deficiency is a common problem for the elderly. Lean red meats and breakfast cereals are great sources of iron.
Zinc Requirements
Many seniors neglect zinc as an important contributor to good
nutrition. The fact that zinc isn't readily absorbed into the body
compounds the problem. Including healthy servings of poultry, meat and
fish can help seniors to meet their daily zinc requirements.
Vitamin B12
Men and women in their senior years often suffer with a condition known
as atrophic gastritis, a deficiency of B12. The vitamin B12 is only
absorbed into the system when an intrinsic factor is present in the
stomach. A person with atrophic gastritis, however, will suffer from an
inflammation of the stomach that causes bacterial overgrowth, impeding
the intrinsic factor. Supplements are available from the doctor to help
patients suffering from vitamin B12 deficiency.
In order to grow and remain healthy, people of all ages require a
balanced diet rich in vitamins, minerals and nutrients. Nutrition for
seniors is especially important, as they face additional age-related
health concerns. While aging does take a toll on the body, with good
nutrition many seniors continue to lead vital, active lifestyles.
