Key Nutrients Are Essential For The Old People

For older adults, the benefits of healthy eating include increased mental acuteness, resistance to illness and disease, higher energy levels, faster recuperation times, and better management of chronic health problems. As we age, eating well can also be the key to a positive outlook and staying emotionally balanced.
　　
Remember the old adage, you are what you eat? Make it your motto. When you choose a variety of colorful fruits and veggies, whole grains, and lean proteins you’ll feel simply marvelous inside and out.
　　
Live longer and stronger – Good nutrition keeps muscles, bones, organs, and other body parts strong for the long haul. Eating vitamin-rich food boosts immunity and fights illness-causing toxins. A proper diet reduces the risk of heart disease, stroke, high blood pressure, type-2 diabetes, bone loss, cancer, and anemia. Also, eating sensibly means consuming fewer calories and more nutrient-dense foods, keeping weight in check.
　　
Sharpen the mind –Key nutrients are essential for the brain to do its job. People who eat a selection of brightly colored fruit, leafy veggies, and fish and nuts packed with omega-3 fatty acids can improve focus and decrease their risk of Alzheimer’s disease.
　　
Feel better –Wholesome meals give you more energy and help you look better, resulting in a self-esteem boost. It’s all connected—when your body feels good you feel happier inside and out.
　　
To meet your nutritional needs, aim to eat a varied dietincluding regular meals and snacks, and drink enough fluid.
　　
Sometimes older people can no longer eat as much food at a single sitting, so include more nutritious snacks in between meals to boost nutrient intake.
　　
Ideas for quick and nourishing snacks:
　　
Sandwiches filled with cooked meat, bacon, tinned fish, cheese or peanut butter. Use different breads for variety and add pickles, relish and sauces.
　　
Toast with pilchards, sardines, beans, cheese, ravioli, tinned spaghetti or well-cooked eggs.
　　
Crackers or digestive biscuits topped with cheese, toasted crumpets, teacakes, yoghurt, fruit, malt loaf, fruit cake, breakfast cereals or soup.
　　
An increase in starchy, fibre-providing foods and a reduction in fatty and sugary foods is likely to be beneficial, particularly if individuals are overweight.
　　
However, a low-fat, high-fibre diet is not appropriate for all elderly people, especially those with repeated infections, generally poor health or a poor appetite. As discussed above, it is important that older people choose a nutrient rich diet, high in foods providing protein, vitamins and minerals such as milk and dairy products, meat, eggs, fish, bread, cereals, and fruit and vegetables.
　　
A varied diet will also help to ensure adequate nutritional intake.
　　
Snacks can be an important part of the diet in older age groups, particularly for those unable to cope with large meals at one sitting.
　　
Dairy products such as milk provide an excellent way to provide a nutrient rich snack along with fluid in individuals who are struggling to meet their requirements.
　　
The senses of taste and smell decline with age, which can make food seem less appetising. Using different colours and shapes in cooking can stimulate the senses and add to eating enjoyment. The addition of herbs and spices can also make food more interesting.
　　
It is a good idea for older people to keep an emergency store of some basic foods items for times when it is difficult for them to get to the shops. Useful store cupboard items include:
　　
Research shows that remaining active can help to maintain both mental and physical health. Keeping up the activities you enjoy doing will help to maintain physical fitness and preserve muscle tissue. Preserving your strength will help to maintain your independence. Remember, activity doesn't necessarily mean joining an exercise class. Gardening, walking to the shops and housework can all count as types of activity too.
　　
Energy requirements can decline with age, particularly if physical activity is limited, but the need for protein, vitamins and minerals remains the same. It's vital that food choices are nutritionally dense, which means you still need to eat a variety of foods to get all the vitamins and minerals you need, but with fewer calories. If you're overweight or obese, it's even more important to be calorie conscious.
　　
Advice to restrict fat intake, particularly cutting saturated fatto improve heart health, remains true for older people who are fit and well. A dietary survey of older people showed most eat too much saturated fat. Above the age of 75, fat restriction is less likely to be beneficial, and isn't appropriate if the person is frail, has suffered weight loss or has a very small appetite. In fact, in these situations additional fat may be used to increase the calories in meals and snacks to aid weight gain. Read our tips fortackling nutritional problems for older people.