Diet for a senior should meet his specific needs. Seniors eat poorly and hence many ailments that could be easily avoided. We complain more often about malaise with age. And we believe that you have to come to terms with this "privilege" of old age. Nothing could be more wrong! Older people simply need to take more care of a he althy diet.

Is a specialdiet for seniors really necessary ? As the years go by, our body works slower and slower. The digestive system is not affected by unfavorable changes. The amount of saliva and digestive juices are reduced, so it is more difficult to digest food. Intestinal peristalsis slows down, the intestinal villi become shorter and wider, and the microflora of the large intestine changes, so nutrients are less well absorbed.

So if we do not adapt ourdietto these new conditions, we are at risk of digestive system problems, but also a general deterioration of well-being resulting from nutrient deficiencies.

Important

Research shows that seniors eat very badly. First of all, bad habits that are difficult to change are to blame. “I have eaten like this my whole life and been he althy. Why change? ”Asks the 70-year-old. And animal fats, such as butter, lard, lard, do not disappear from his menu, and soups and sauces are seasoned with cream.

Senior diet - not only a skinny wallet to blame

Usually, the lack of money means that the retiree's diet lacks wholesome animal protein (lean meat and cold cuts), because it is simply too expensive.

The elderly , especially the sick, rarely shop, therefore, when going to the store, they choose products with extended expiry dates, e.g. canned food, and give up fresh fruit and vegetables, which break down quickly.

Disturbances in the sense of taste and smell, as well as the lack of appetite often associated with it, mean that seniors do not pay attention to food. They also do not prepare meals that require a lot of effort. Especially lonely people, living in isolation, feeling of little use to their surroundings, do not care about their diet.

The cause of improper nutrition is also missing teeth - they make it difficult to chew and grind food, which disturbs digestion. That is why seniors eat little fruit, whole grain bread, i.e. productshigh in fiber. They prefer easily digestible food, but not necessarily valuable, e.g. wheat bread (it does not cause digestive ailments, but does not provide valuable nutrients).

For these reasons, the elderly are often overweight or emaciated, and the accompanying nutrient deficiencies.

To avoid this, the diet should be carefully planned. It must take into account the individual needs and dietary recommendations of a doctor, e.g. in the case of diabetes or atherosclerosis.

Valuable protein and minerals in a senior's diet

The menu should include cereal preparations (whole grain and mixed bread - wheat and rye), groats, rice, pasta and potatoes (preferably steamed).

Cooked meat is recommended once a week, e.g. lean beef (provides iron) and poultry (strengthens the heart). Eat about 200 g of fish twice a week - they provide essential fatty acids that increase the level of good cholesterol, reduce blood clotting, and prevent atherosclerosis and heart disease. Fish, especially fatty ones (herring, mackerel), contain a lot of vitamin D. Older people rarely enjoy the sun, so vitamin D is not synthesized in their skin in sufficient quantity.

Eat no more than 2-3 eggs a week, because the yolk contains a lot of cholesterol (protein can be eaten at will).

The menu must include dairy products - an excellent source of calcium that strengthens bones and teeth. However, it should be remembered that with age the amount of lactase in the body decreases - the enzyme responsible for digesting lactose (milk sugar). So, if sweet milk causes gas and stomach aches, drink kefir, yogurt, buttermilk, or acidophilic (fermented) milk. They do not cause discomfort and improve the microflora of the large intestine. You can also take lactase preparations (available at pharmacies without a prescription) just before a meal containing milk.

Eat legumes twice a week: beans, soybeans, lentils. They contain phytoestrogens - compounds similar to estrogens that alleviate menopausal symptoms, lower cholesterol and protect the heart. Season your food with anti-bloating herbs such as cumin, marjoram, and savory.

Vitamins and fatty acids essential in the diet of senior citizens

Eat vegetables and fruits raw or steam them and chop them up. They are a source of fiber, potassium, calcium, magnesium and vitamins. They delay the aging process, reduce the risk of cancer and atherosclerosis.

Use 2-3 tablespoons of olive oil or corn, sunflower, soybean and linseed oil daily. Add them to salads,because they facilitate the absorption of vitamin E and beta-carotene.

As we age, we start to lack enzymes that facilitate the absorption of unsaturated fatty acids. That is why it is worth reaching for evening primrose and borage oil (in capsules) - which the body will use much better.

You must do it

Advice for carers

  • Make sure the senior eats 4-5 small meals a day. This will not burden the stomach and will prevent spikes in blood sugar levels.
  • Vary your diet to prevent deficiencies of nutrients, including vitamins and minerals.
  • Make sure your meals are appetizing, tasty and colorful, which will stimulate disturbed appetite.
  • Provide a pleasant atmosphere during the meal.
  • Don't force the senior to eat, but don't let him skip meals.

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Category:

Diets