Nutrition in the elderly: eat well to live longer

Undoubtedly, food is a necessity that we can take advantage of to improve our health or, at least, not to worsen it. This premise can be applied to people of any age, but it is even more necessary in the group of older people. The objective of nutrition in older people is to take advantage of a correct diet to maintain an optimal physical and mental state that helps us face this stage of adult life. In this endeavor, a healthy and balanced diet is our best ally.

A correct supply of nutrients must cover the person’s particular needs and prevent or reduce the alterations of the aging process itself. In older-people, there is a decrease in energy needs, and, in addition, there are specific changes that can affect the feeding operation in older people.

Changes in diet in older people

Some of the main changes that occur in the diet from the elderly are:

  • decreased saliva production,
  • alteration of the detection of flavors (the salty taste is lost, while the sweet is preserved),
  • early satiety
  • slow digestion,
  • dental and gum problems that make chewing difficult.

All these dietary changes in older people can produce an imbalance and lead to a picture of malnutrition.

It is essential to highlight that malnutrition can increase the frailty of older adults, which increases the possibility of dependency on third parties. Therefore, it is necessary to ensure a healthy, balanced, and varied diet with a correct intake of nutrients and water.

Likewise, specific alterations and diseases – more common as we get older – are related to these imbalances in the diet, either due to an excess of some nutrients that can cause obesity, tension problems, high cholesterol, etc.; or by default, such as a lack of vitamins and minerals.

Diet recommendations for the elderly

No miracle diet solves all the problems mentioned above, so it is advisable to design a specific one for each person based on their needs. Of course, following a series of recommendations can help maintain a balanced diet that allows physical and mental well-being.

It is essential to drink water with all meals and especially between meals. Between 2 and 2.5 liters per day is recommended. It is advisable to make four or five daily intakes with a varied diet and maintain meal times.

It should be noted that after the age of 50, energy needs decrease due to the physiological changes that occur (part of the muscle becomes fat) and less physical activity. For this reason, the diet must provide fewer calories than in previous stages.

Basal Diet Example

The diet must always be supervised by a doctor who considers each patient’s needs and conditions (hypertension, diabetes ) Next, an elemental diet is proposed that will have to be adapted according to each person. At breakfast or snack, take a dairy product for its richness in calcium, biscuits, toast, or soft pastries to provide energy first thing in the morning or mid-afternoon, as well as fruit or its juice; at lunch, vegetables with rice, pasta, potato or legume first; meat or fish with garnish (not too fatty), bread and fruit; for dinner, salad, soup or puree and fish, low-fat meat or egg.

when you lose your appetite

For older people who do not take in enough calories due to lack of appetite, discomfort, or other causes, it is advisable to prepare complete dishes low in volume but highly nutritious (puree with chicken or white fish, etc.)  Another good-tip is to eat in the company to ensure that a proper diet is followed.

More vegetables and less salt to control weight

To maintain proper weight control, it is essential to have a varied diet. The consumption of vegetables, fruits, cereals -whole grains- and cereal derivatives, dairy products, and fish increases. On the contrary, it is necessary to moderate the consumption of salt, sweets, exciting and alcoholic beverages.

Restrict sugar and fat intake

At the age of 65 and 70, the blood sugar level is usually higher than usual, so it is recommended to consume fewer sweets, sugary drinks… Nor should you abuse fatty foods of animal origin such as mayonnaise, cream, butter, cured cheeses, red meats, sausages, and pâtés due to their high cholesterol level.

The importance of physical exercise

To fight obesity, it is essential to avoid excesses and increase light physical activity. Exercising at these ages will help improve the sensation of appetite and improve the mental and physical state of those who practice it.