As stated in the introductory paragraph, the nutritional demand of senior citizens is different from children or middle-aged persons. However, they can follow some strategies to maintain a healthy diet. These are discussed below -
1. Eat Nutrient-rich Foods
Ageing decreases calorie needs. However, the nutrient demands remain the same and, in some cases, increase. Subsequently, old people must eat nutrient-rich food which will help them get vitamins, minerals, carbohydrates, fats, and protein.
Here is a list of healthy food for senior citizens which is necessary to supply enough calories to the body.
- Beans and lentils
- Fruits and vegetables
- Whole grains
- Nuts and seeds
- Lean protein
- Low-fat dairy items
Older persons must avoid foods high in calories but low in nutrients - for instance, desserts, deep-fried foods, sugary drinks, junk food, etc.
2. Add Fibre-rich Food to Diet Plan
To ensure a healthy digestive system, senior citizens must eat enough fibre. Fibre-rich foods help to avoid constipation and other problems. Here, they must focus on soluble fibre, which is essential for maintaining a healthy cholesterol level. Below is a list of good sources of fibre-rich healthy food for the elderly -
- Nuts and seeds
- Beans and lentils
- Fruits and vegetables
- Oats and oat bran
- Whole grains
If senior citizens have trouble eating fibre-rich foods, they can consult doctors who will recommend a fibre supplement such as Psyllium Husk.
3. Go for Healthier Convenience Food
If you have to depend on convenience foods, stick to the healthiest option. The following list of foods is easy to prepare and are nutrient-rich.
- Instant oatmeal
- Low-sodium canned vegetables
- Canned meat and fish
- Baked beans and bean mixes
- Frozen unsweetened fruit or low-sugar canned fruit
Before buying such foods, elderly persons check the labels on packaged foods. They must go for convenience foods with less saturated fat, salt, added sugar and more vitamins, minerals and fibre.
4. Take Supplements
Sometimes preparing a diet plan with the best foods for old age persons, containing all nutrients, becomes difficult due to certain food-related restrictions. In such cases, they can take vitamin or mineral supplements such as magnesium, vitamin B-6, B-12, vitamin D after consulting with their general physician. Usually, these vitamins are not absorbed by elderly persons as per bodily requirements.
Please note some supplements can hamper the effects of certain medications. Therefore, consult with your doctor about the potential side effects of a supplement or medication.
5. Stay Hydrated
Drinking water and enough fluids are essential for older people. Ageing can decrease body water content which in turn increases dehydration. Dehydration, in turn, can increase mortality rates and result in impaired cognition or acute confusion, or constipation. To avoid such issues, elderly persons need to drink more water, fluids, fruit juice etc.
The above-mentioned piece talks about the strategies to maintain a healthy diet for senior citizens and gives an idea about healthy foods for old age persons. Read these details and try to follow these strategies, and incorporate food items to ensure a healthy and fit body.