The He althy Nutrition and Physical Activity Pyramid for Elderly People was developed by the Food and Nutrition Institute in 2022. It is a response to the growing number of elderly people in society. How is the he althy eating pyramid for seniors different from that for adults? What to eat, what to avoid?

The he althy eating pyramid for the elderlyis a response to the increasing percentage of elderly people in society who have slightly different nutritional needs than younger people.

The efficiency of many organs decreases with age, including digestive tract. In the elderly, there are problems with the dentition, reduced secretion of saliva, digestive enzymes and gastric juice, and the presence of atrophic changes in the gastrointestinal mucosa. All this leads to improper digestion of food and eating disorders, and in extreme cases to malnutrition.

Another problem of older people is disorders related to the senses of smell and taste. Hence, it is common for seniors to add too much s alt, sugar and fat to dishes to improve their taste.

This leads to excessive s alt consumption, which causes, among other things, high blood pressure and increases the risk of stomach cancer. The s alt intake should not exceed 5 g per day (a flat teaspoon). Older people should replace table s alt with aromatic herbs such as oregano, thyme, marjoram, basil, rosemary, garlic, cumin, cinnamon or ginger.

He althy eating pyramid for the elderly - the basis is movement

The basis of the Nutrition and Physical Activity Pyramid for Elderly People are recommendations related to physical activity, as it is essential in the prevention of diseases such as type II diabetes, obesity, osteoporosis or cardiovascular diseases.

In addition, with age, the mass of muscle tissue decreases and fat tissue increases. The consequence of this is the weakening of muscle strength and a decrease in metabolism. Hence, regular physical activity will allow you to improve your overall physical fitness and metabolism.

According to the recommendations of the World He alth Organization, elderly people should exercise at least 150 minutes a week. Ideally, they should exercise moderate intensity.One-time physical activity cannot be shorter than 10 minutes. Recommended activities are dancing, swimming, cycling, exercising, walking or Nordic walking.

In the case of people with reduced mobility, physical activity should be adapted to the individual. Then the time devoted to exercise should be adequate to the capabilities of the senior. Remember that any physical activity is better than nothing.

The recommendations of the he althy eating pyramid for the elderly also emphasize the role of mental activity and mental balance. For this purpose, the senior should regularly do crosswords, play board, card and memory games. Currently, there are also special computer applications for memory training.

In addition, it is advisable to engage in social activity, e.g. the activities of non-governmental organizations, senior clubs and maintaining contacts with family, friends and neighbors. This helps to fight the loneliness and depression of the elderly, which is a big problem in this age group.

He althy eating pyramid for the elderly - what can you eat and drink?

The second most important element of the Pyramid of He althy Nutrition and Physical Activity for Elderly People is adequate fluid supply, which should be at least 2 liters per day. This is what makes the he althy eating pyramid for the elderly different from that for adults.

Elderly people have a disturbed feeling of thirst, so it is very important to drink small amounts of water frequently, even when you do not feel thirsty. This is even more important on hot days. This will help prevent dehydration, which can lead to cognitive decline, and urinary, cardiovascular and digestive symptoms.

Liquids are best consumed in the form of mineral still water or freshly squeezed vegetable and fruit juices. Coffee and tea are not banned as long as there are no symptoms following consumption.

The next floor of the pyramid is colorful vegetables and fruits, which are the source of essential vitamins such as vitamin A, vitamin C, vitamin E and minerals such as zinc, selenium and copper, which have antioxidant properties. Dark fruits are especially rich in antioxidants: blueberries, blueberries, dark grapes, raspberries and strawberries.

Vegetables, due to their high nutritional value, should be eaten with each meal, preferably raw and constitute at least half of the food consumed.

When you feel unwell after eating raw vegetables, introduce them cooked, baked in foil, preparedsteamed or braised. Avoid frying and baking at high temperatures. However, if the elderly have problems with consuming solid food, they can be served mixed.

In seniors, be careful about the consumption of leguminous, brassica and onion vegetables. If you feel unwell you should avoid them in your diet.

Fruits and vegetables are also a source of dietary fiber, which, by regulating the work of the digestive tract, prevents constipation. In addition, dietary fiber has a positive effect on the concentration of cholesterol and glucose in the blood. In some people, large amounts of dietary fiber may be poorly tolerated, causing gas and abdominal pain. In such cases, you should gradually increase the fiber content in your diet.

The next level of the pyramid are complex carbohydrates, which should constitute 55-60% of energy consumed by seniors, and their source is whole grain groats, rice, bread, as well as the previously mentioned vegetables and fruits.

Right behind the carbohydrates in the pyramid are complete sources of protein. The amount of protein in the diet of seniors is lower than in younger people and should account for 12-15% of the daily energy requirement. Particular attention is paid to dairy products, which, in addition to protein, are a source of calcium. Calcium is extremely important in the diet of seniors, as it helps to inhibit the loss of bone mass that progresses with age.

For people who tolerate milk well, it is recommended to consume at least 3 glasses of milk or fermented milk drinks daily, such as yoghurt, kefir and curdled milk. Fermented dairy products are also a source of probiotic bacteria that have a beneficial effect on the entire body. In addition, they do not contain lactose, which is often intolerant in the elderly.

Secondly, as a source of wholesome protein, seniors should choose oily sea fish (it is also an excellent source of anti-inflammatory omega-3 fatty acids), which should be eaten at least twice a week. In addition, lean types of meat and cold cuts are recommended, e.g. turkey, chicken, veal, beef, rabbit and eggs.

The last Nutrition and Physical Activity Pyramids for Elderly People are fats, which should constitute 25-30% of the total energy requirement.

Recommended sources of good-quality fats are foods rich in mono- and polyunsaturated fatty acids, such as unrefined oils, seeds, nuts, and sea fish. The sources of monounsaturated fatty acids are olive oil, hazelnuts, pistachios and almonds.

Seniors should eat meals more often than younger people, i.e.5-6 meals a day every 2-3 hours. Portions should be small but nutritious and rich in a variety of foods. Monotonous single-ingredient dishes should be avoided, e.g. eating the same dish several times a day.

He althy eating pyramid for the elderly - what to avoid?

Elderly people should definitely limit the simple sugars found in cookies, cakes, bars, sweetened jams and carbonated drinks.

You should minimize the consumption of fatty meats (e.g. pork), giblets, cheese and lard, as they are a source of saturated fatty acids, which in excess have pro-atherosclerotic properties. On the other hand, trans fats contained in fast-food products, ready-made confectionery and cookies are best eliminated from the menu.

Overeating should be avoided, as it puts a strain on the digestive tract, which has limited activity anyway due to its age. You also have to give up alcohol, because it does not provide the nutrients necessary for he alth. Alcohol causes, among others. disturbances in the absorption of vitamins and minerals, irritates the gastrointestinal mucosa, dehydrates and disturbs drug metabolism.

He althy eating pyramid for the elderly - vitamin D

According to the current recommendations, seniors aged 65-75 years - due to the reduced skin synthesis of vitamin D - should supplement it all year round at a dose of 800-2000 IU / day. However, people over 75 years of age in the dose of 2000-4000 IU / day. Before starting supplementation, it is recommended to consult a doctor or nutritionist.

He althy eating pyramid for the elderly - general recommendations

  • Drink at least 2 liters of liquid in the form of still water, even when you do not feel thirsty
  • Do not drink alcohol.
  • Be active physically, mentally and socially. Don't isolate yourself.
  • Eat 5-6 small meals a day every 2-3 hours. Don't overeat.
  • Eat a minimum of 0.5 kg of vegetables and fruit a day as they are an excellent source of dietary fiber and antioxidants.
  • Eat complex carbohydrates that come from whole grains.
  • Eat dairy products every day, preferably fermented, such as yoghurt or kefir.
  • Eat fish, eggs, lean meats, and legumes to get the right amount of protein.
  • Consume good quality fats from sea fish, unrefined oils, seeds and nuts.
  • Avoid s alt and replace it with aromatic herbs.
  • Supplement with vitamin D.
  • Diet for seniors - what people should eatolder
  • A he althy diet for people over 60 - will give you energy
Worth knowing

Disturbances in the intestinal microbiota are observed in the elderly. With age, the number of protective bacteria of the genus Bifidobacterium decreases and the number of potentially pathogenic bacteria, such as Clostridium, increases. The decline of Bifidobacterium bacteria, which reduces inflammation on the surface of the intestinal mucosa, may be one of the factors that exacerbate age-related disease processes.

This is largely a consequence of the deteriorating condition of the digestive tract in the elderly. That is why seniors should take special care of the condition of the intestinal microbiota.

For this purpose, it is worth introducing pickled vegetables, such as sauerkraut, pickled cucumbers, or beetroot leaven or fermented dairy products into the diet. Prebiotic substances contained in legumes, citrus fruits, Jerusalem artichoke, leek, onions, asparagus and bananas have a positive effect on increasing the number of bacteria of the genus Bifidobacterium.

In selected cases, you can also consider taking probiotics that contain he alth-promoting strains of bacteria or yeast. The probiotic should be selected individually for each person, preferably after consulting a specialist.

About the authorKarolina Karabin, MD, PhD, molecular biologist, laboratory diagnostician, Cambridge Diagnostics Polska A biologist by profession, specializing in microbiology, and a laboratory diagnostician with over 10 years of experience in laboratory work. A graduate of the College of Molecular Medicine and a member of the Polish Society of Human Genetics. Head of research grants at the Laboratory of Molecular Diagnostics at the Department of Hematology, Oncology and Internal Diseases of the Medical University of Warsaw. She defended the title of doctor of medical sciences in the field of medical biology at the 1st Faculty of Medicine of the Medical University of Warsaw. Author of many scientific and popular science works in the field of laboratory diagnostics, molecular biology and nutrition. On a daily basis, as a specialist in the field of laboratory diagnostics, he runs the content department at Cambridge Diagnostics Polska and cooperates with a team of nutritionists at the CD Dietary Clinic. He shares his practical knowledge on diagnostics and diet therapy of diseases with specialists at conferences, training sessions, and in magazines and websites. She is particularly interested in the influence of modern lifestyle on molecular processes in the body.

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Category:

Geriatrics