Eating a nutritious, well-balanced meal is essential to ensuring your body receives the nutrition it requires. Foods provide nutrients, which our bodies require to grow and function. They consist of water, vitamins, minerals, proteins, fats, and carbs. No matter your age, eating well is crucial. It can help you manage your weight and give you energy. A number of illnesses, including osteoporosis, hypertension, heart disease, type 2 diabetes, and several types of cancer, may also be prevented by it. However, your body and life change as you age, and so do the things you need to maintain your health. For instance, you still need to consume enough nutrients even if you consume fewer calories. Some Senior Citizens require additional protein.
The special nutritional requirements of Senior Citizens
- Making small changes can have a big impact on developing healthier eating habits. To meet your nutrient needs, lower your risk of disease, and get the most out of foods and beverages, follow these tips:
- To lower your chance of contracting conditions like high blood pressure, diabetes, and heart disease, eat a range of foods from each food group. Select foods that are low in sodium, saturated fats, and added sugar.
- Try using fish, dairy, or fortified soy products in your meals, along with beans, peas, and lentils, to ensure you get enough protein throughout the day and maintain muscle. Find out more about essential nutrients like protein.
- To meals and snacks, add chopped or sliced fruits and vegetables. If you have trouble slicing and chopping, look for pre-cut kinds.
- Consult your doctor about taking a vitamin B12 supplement or try meals like certain cereals that have been fortified with the vitamin. Find out more about important minerals and vitamins.
- Use citrus, like lemon juice, and herbs to season food to cut down on sodium.
- Stay hydrated throughout the day by drinking lots of water, which also helps with meal digestion and nutritional absorption. Steer clear of sugary beverages.
A balanced diet shouldn’t be replaced by supplements.
Some people will receive prescriptions for supplements, such as iron pills for iron-deficient anaemia. Although there isn’t much proof that taking supplements improves our health, some people decide to do so because they think it will help them. It’s crucial to keep in mind that supplements cannot take the place of a healthy diet if you do choose to take them. Additionally, keep in mind that taking too many vitamins might be dangerous, so don’t take more than the recommended amount.
For instance, some evidence suggests that consuming more vitamin A than the recommended daily intake of 1.5 mg may have long-term effects on bone health, increasing the risk of fracture. For older adults, particularly women, who are more susceptible to osteoporosis (weak bones), this is crucial. Make sure that you consume no more than 1.5 mg (1,500 µg) of vitamin A per day from food and supplements if you take them. Vitamin A is frequently included in fish oil supplements and multivitamins. Additionally, eating liver or liver pate more than three times a week may result in an excess of vitamin A.
If you’re having problems eating healthily, what can you do?
Eating healthily might occasionally be difficult due to health difficulties or other issues. The following advice may be helpful for Senior Citizens:
- Try planning some potluck dinners or cooking with a friend if you’re sick of dining by yourself. Another option is to consider dining at a local community centre, an elder centre, or a place of worship.
- See your dentist to have any issues checked out if you are experiencing difficulty chewing.
- Make sure to drink a lot of liquids with your meal if you are experiencing difficulty swallowing. Consult your healthcare provider if that doesn’t help. The issue could be brought on by a medication or medical condition.
- Try adding colour and texture to your meal to make it more fascinating if you’re experiencing problems tasting and smelling it.
- Add some nutritious snacks throughout the day if you aren’t eating enough to help you consume more calories and nutrients.
Consult your healthcare practitioner if an illness is making it difficult for you to prepare meals or take care of yourself. In order to assist you in finding ways to make it simpler, he or she can suggest an occupational therapist.
How Can Medical Staff Assist Senior Citizens?
See your doctor right away if you lose your appetite or lose weight accidentally. It can be a typical ageing symptom. However, it can also be brought on by an underlying medical issue that requires care. If having too much body fat is putting strain on your joints and muscles or increasing your chance of developing chronic illnesses, your doctor and dietitian can also help you lose weight.
It’s also critical to schedule regular cleanings and examinations with your dentist. If you experience mouth sores, dental pain, or other issues related to your oral health, consult your physician or dentist. Brush your teeth at least twice a day to maintain the health of your mouth and teeth. If you wear dentures, brush them every day, soak them overnight, and rinse them after meals. Make dietary changes or stick to a well-balanced diet if you’re having trouble keeping your weight in check. Consult a certified dietitian. They can assist you in creating meal planning and eating habits modification techniques.