Healthy Eating for Seniors
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.
Healthy eating and nutrition for seniors can be affected by several factors. Simple body composition is one area that greatly affects the health needs of the elderly. For example, hormone activity decreases as a person ages, resulting 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
As we age, the amount of water found in our bodies naturally decreases. Certain personal habits can also affect these fluid levels. Many seniors don't drink enough water simply because they don't feel thirsty. Others find it inconvenient or even difficult to pour a glass of water. These difficulties can cause elderly people to become dehydrated very easily. It is recommended that seniors drink at least one ounce of water for every 2.2 pounds of body weight.
Pack in the Protein
Protein is an essential nutrient at every stage of life. It supports a healthy immune system and prevents wasted muscle. Even though energy needs are decreased in the elderly, it's still important for seniors to eat high quality proteins such as eggs, lean meats, fish and poultry.
Carbs and fiber
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.
Dietary Fats
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.
Calcium
Many women and men don't get enough calcium, which is a vital element of nutrition for seniors. Older people should take in about 1,500 mg of calcium every day. Unfortunately, people often struggle with digestive problems from drinking milk, but they can take advantage of the many calcium-rich alternatives. Low-fat cheese, yogurt and broccoli are all great choices, and non-fat powdered milk can be used in many recipes.
Beef Up Your Iron
Seniors should eat a diet rich in natural sources of iron, including choices like lean red meats and breakfast cereals. Too many older women and men live with iron deficiencies.
Zinc
Zinc is one of the often-ignored contributors to good nutrition for seniors, and because zinc isn't readily absorbed by the body, many adults don't get enough. Seniors should eat healthy portions of poultry, meat and fish to help meet their daily zinc requirements.
Vitamin B12
Many elderly men and women suffer with a vitamin B12 deficiency that is caused by atrophic gastritis. The human body can only absorb vitamin B12 when there is an intrinsic factor present in the stomach. Men and women suffering from atrophic gastritis have an inflammation of the stomach that causes bacterial overgrowth and impedes the intrinsic factor. Seniors with a vitamin B12 deficiency should talk to a doctor about supplemental options.
People of all ages need a health, balanced diet to grow and remain healthy. It's important to have a balanced diet with the proper amounts of nutrients, vitamins and minerals. Seniors should be particularly careful about their diets, as they must deal with additional age-related health concerns. Aging causes change, but proper nutrition brings strength and vitality to every body.
About the Author, Varian Sperks:
Columnist Varian Sperks contributes to numerous web sites, on healthy diet and healthy aging issues. This and other unique content 'seniors' articles are available with free reprint rights. Glyconutrients.
