Our elderly loved ones need a bit of extra care, especially when it comes to their daily food habits. Proper nutrition becomes critical to aid healthy ageing, maintain muscle mass, boost immunity and keep away from chronic diseases. As the body changes with age, dietary requirements must also shift to accommodate altered metabolism, digestion and nutrient absorption.

KEY NUTRITIONAL CONSIDERATIONS

Intake of adequate protein

• Supports muscle maintenance, wound healing and improved immunity.
• Recommended intake is generally higher than for younger adults, around 1.0–1.2 grams per kg of body weight daily.
• Easily available sources include lean meats, poultry, fish, dairy, legumes, eggs and plant-based proteins

Calcium and Vitamin D consumption becomes important

• Vital for bone health to reduce osteoporosis risk.
• Easily available sources include dairy products, fortified plant milks, leafy greens and fatty fish.
• Vitamin D supplements may be required owing to reduced skin synthesis.

Increased intake of fiber-rich food

• Promotes digestive health and prevents constipation.
• Ideal sources are whole grains, fruits, vegetables, nuts and seeds.

Focus on hydration

• Elderly people often suffer from a diminished sense of thirst, thereby increasing the risk of dehydration
• It is thus important to encourage regular fluid intake be it in the form of water, herbal teas or nutritious soups.

Vitamins and Minerals become critical

• Vitamin B12 absorption decreases with age thus it becomes necessary to supplement it with fortified foods or supplements.
• Potassium-rich foods help to regulate blood pressure.
• Antioxidants from fruits and vegetables support cellular health.

Easy-to-digest and safe food is what the doctor ordered

• Soft, easy-to-chew food not only facilitates good digestion for our senior folk but also help those  suffering from dental issues.
• Avoid any type of food that can lead to choking or is difficult to digest.

HEALTHY FOOD RECOMMENDATIONS

• Include a variety of colorful fruits and vegetables on a daily basis
• Choose whole grains like oats, brown rice and whole wheat
• Incorporate healthy fats from sources such as olive oil, nuts and fish
• Limit sodium, added sugars and saturated fats to manage the risk of cardiovascular diseases
• Plan smaller, frequent meals if appetite is reduced owing to age

LIVE HAPPY AND HEALTHY!