Healthy Eating for Seniors

Eating well is important at any age, however when we are older, it may be the key to be able to maintain mental acuteness

.., a better immune system, faster recovery when ill and better management of various health issues. It is much easier to gain weight due to lack of physical activity and slower metabolism.

 

What Happens to Your Body When You Get Older?

• You start to lose muscles.

• Your bones lose density, become more fragile and you become weaker

• Your memory gets worse.

• Immune system is not as robust any more and you are more prone to diseases.

• Cardiovascular system becomes less efficient as you age, as the heart muscle doesn’t pump as vigorously.

• Digestive system becomes less efficient, you may be more likely to experience constipation.

• The kidneys become less efficient at removing wastes from the bloodstream with progressive aging.

Eating Obstacles for Seniors:

• Chronic diseases may make it hard to prepare and consume healthy foods, by causing physical and cognitive limitations.

• Dental problems may make some seniors to avoid eating foods that must be chewed well—skin on fruits and certain meats, for example.

• Loss of appetite following the loss of a companion.

• There may be changes in senses of taste and smell.

• Depression and loneliness– men that have lost their wives will face even bigger challenges.

• Financial problems.

Healthy Eating for Seniors- Tips:

• For calcium intake, choose low fat milk, yogurt and cheese over full fat varieties and butter. Consume more calcium and vitamin D for bone health.

• Use olive oil and sunflower oil, avocados and avocado oil, nuts and seeds and not saturated fats.

• Eat high fiber foods to prevent constipation, aim to eat at least one daily serving of your fruits and vegetables raw.

• Choose whole grains– brown rice, whole wheat bread, oats and not refined – white products, such as white bread, white rice, or products made with white flour.

• Try skinless turkey, chicken or fish for protein intake and go easy on red meat. Tofu, nuts and legumes are also good sources of protein. Poultry, fish and meat are necessary in order to prevent zinc deficiency.

• Reduce salt intake to help prevent water retention and high blood pressure.

• Drink plenty of water and eat foods with high water content, to relieve constipation and to help keep your joints flexible.

• If food tastes bland, try using olive oil, garlic, onion and spices such as ginger turmeric, cloves and dried herbs.

• Cut back on sugar and sweets.

• Eat small, frequent meals or snacks rather than three big – main meals.

• Participate in regular physical activity.

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