In our senior years diet becomes less about the quantity of food we eat and more about its quality and nutritional value. Those who work in the field of elderly care understand this and work to ensure their clients’ needs are well taken care of.
Essential nutrition for health
The NHS recommends that we all eat five a day of fruit and vegetables which is sound advice for the general population but the elderly have specific nutritional requirements for optimum health. Carbohydrates should play a lesser part because as physical activity declines the metabolic rate declines also. What this means is that although some carbohydrates can be included in the diet, too many leads to excessive weight gain which is harder to shift. Excess weight can lead to illnesses like diabetes and heart problems and can make living with diseases like arthritis worse. Here we will discuss which nutrients are absolutely essential.
Calcium and Vitamin D
As we age we need more of these to maintain strong, healthy bones. Whilst vitamin D can be gained from spending time in the sun it, along with calcium can be found in dark green, leafy vegetables, canned fish (with soft bones) like mackerel or sardines, milk and milky drinks, cheese and fortified cereals.
Vitamin B12
The ability to absorb nutrients from food declines as get older and this can lead to a deficiency in B12 which is important for cognitive ability as well as the function of nerves and blood circulation. The usual sources of vitamin B12 are fish, eggs, dairy and fortified cereal but sometimes this is not enough and a supplement may need to be taken.
Potassium
Potassium plays an important role in regulating blood pressure and normal function of the heart, muscles and nerves. When you increase the amount of potassium in your diet – and lower the amount of salt you consume – this is the best way to help lower blood pressure. Fruits, especially bananas, vegetables and beans are good sources of potassium. For people who like to add flavour to food herbs and spices can be used instead of salt.
Fibre
Along with a slower metabolism comes sluggish digestion which is very common in elderly people. Fibre is essential to help maintain good digestion and to keep you ‘regular’. It has been shown to help in the prevention of Type 2 diabetes and can help reduce the risk of heart disease. Fruit, vegetables, beans and whole-wheat breads and cereals are all good sources of fibre.
Fats
Whilst carbohydrate intake should be lowered some fats are useful in the elderly person’s diet. Foods which are low in saturated and trans-fats can help reduce the risk of heart disease. Healthy fats can be found in fish, nuts, seeds, avocado and vegetable oils.
If you want to know how to help your elderly relative have a healthier diet you can find out more at the Live-in Care Hub.
