A healthy diet and nutrition for the elderly is strongly influenced by several factors, one of them is a change in body composition. During the last years of life, the body will lose bone and muscle and weight gain because the hormones are not very active longer.
There are several factors that impede the health of an elderly person. The information below will help you live a healthy life – no matter your age.
Water – The water in the body decreases with age, many older people become dehydrated very easily. Sometimes you are not thirsty, but sometimes it’s too much work to pour a glass of water. In this sense, you should drink at least 1 gram of water per 2.2 kg of weight.
Protein – At this stage of life, protein is very important. Proteins are needed to support a healthy immune system and prevent muscle wasting. While energy needs are less, older people eat high quality protein such as eggs, lean meat, poultry and fish.
Carbohydrates and fiber – Carbohydrates are the main source of energy throughout the body. You’ll find carbohydrate bread, cereals, pasta and other cereals. A diet that is high in fiber and water helps prevent constipation as well.
Fat – the fat intake in the elderly should be limited, not eliminated. You can choose to restrict the fat in lean meats, low fat dairy products, and food preperation methods that do not include frying.
Iron – the major deficiency, iron can be seen with those who do not eat much. Good sources of iron include lean red meats or breakfast cereals.
Zinc – Zinc intake is normally with the elderly, and most importantly, is not absorbed very well either. Meat, poultry and fish should be part of your diet will help you fill in zinc.
Calcium – Calcium is one ingredient that older people simply do not have enough. Most believe that milk interferes with their stomachs, and therefore avoid it. They should be approximately 1500 mg of calcium per day, and skim milk powder can be used in recipes as a substitute for milk. Other foods such as yogurt, low fat cheese and broccoli can also help meet calcium needs.
Vitamin B12 – In order to absorb the benefits of vitamin B12, intrinsic facotries must be produced by the stomach. Most elderly people suffer from a deficiency of vitamin B12 because they have a condition known as atrophic gastritis. This condition causes inflammation of the stomach, bacterial overgrowth, and intrinsic factor. Without intrinsic factor, this vitamin can be absorbed.
Each of the nutrients necessary to maintain over an old body healthy. Older people should try to stay active and fight for a balanced diet. Although the old body is not the same as that used to be, care and the right nutrients to help the elderly enjoy a healthy and long life.