As people age, their dietary needs change.
Children and teens are like sponges: their bodies absorb anything and everything. They have fast metabolisms that help compensate for added fats and calories.
Senior nutrition is a little different.
Older adults have a reduced ability to absorb nutrients. Plus, their metabolism slows down and their appetite may diminish. As a result, older adults have very different dietary needs.
Malnutrition in seniors can directly impact memory and brain function so it’s important to pay special attention when planning meals.
Nutrition for Seniors
Many seniors struggle with unintended weight loss due to decreased appetite and malnutrition while others may be more prone to obesity.
Obese seniors should try to address lifestyle factors like diet and physical activity to reduce their weight and improve cardiovascular health. Others should try to maintain their current weight.
Individuals and caregivers should take the following senior nutrition needs into consideration when planning nutrition for seniors and older adults.
The standard American diet usually includes extremely high levels of sodium. Average adults should limit their sodium intake to 2300 mg per day while seniors should stay below 1500 per day. Excess sodium can increase blood pressure.
Many seniors are deficient in vitamin B12 due to the stomach’s reduced ability to absorb this vital nutrient. Vitamin B deficiency can cause reduced brain function, memory loss, and mental health issues. Vitamin B12 is easier to absorb through fortified sources rather than naturally occurring sources.
Vitamin D and Calcium
The skeletal system stops creating calcium storage in a person’s late 20s. After that, it is important to maintain adequate levels of calcium as well as vitamin D which assists proper calcium absorption. When it comes to nutrition for seniors, calcium and vitamin D are necessary for warding off osteoporosis and fractures.
Increased Need for Lean Proteins
As people age, their muscle mass decreases. This means seniors need lean sources of protein just as much – if not more – than average adults. Inadequate protein in older adults can contribute to a weakened immune system, frailty, and inefficient wound healing.
Reduced Caloric Need
Since seniors are generally less physically active than other adults, they require less calories on a daily basis. This isn’t necessarily a good thing because it can be difficult to get sufficient vitamins and nutrients in small and infrequent meals which quickly leads to malnutrition.
8 Tips to Consider When Selecting Healthy Food for Seniors
Older adults should take special consideration when planning their diet.
As people get older, their ability to absorb nutrients decreases. As a result, older adults often require even more vitamins and minerals in their diets than younger adults.
Since seniors require less calories, it’s important to consume nutrient-packed meals and utilize supplements as needed.
When planning meals and healthy food for seniors, here’s what to keep in mind:
- Avoid frozen meals and canned goods (like soup and vegetables) with high sodium levels.
- Make sure frozen or canned fruits do not include added sugars.
- Include iron and nutrient-rich vegetables like kale, spinach, brussels sprouts, broccoli, peppers, and carrots.
- Include lean proteins like chicken, lean ground beef, fish, turkey, and beans.
- Select no sugar added yogurt for calcium, protein, and probiotics.
- Avoid simple carbs that can spike blood sugar like white rice or white bread.
- Include heart-healthy fiber-packed whole grains like brown rice, whole wheat pasta, and fortified cereals.
- Encourage proper handwashing and food preparation to avoid cross contamination and foodborne illnesses.
- Instead of three large meals, plan five or six small meals throughout the day.
- Read nutrition labels to avoid added sugars, fats, and sodium.
- Select healthy fats from avocados, olive oil, and nuts.
- Make meals a social activity to encourage communication and healthy habits.
Easy to Prepare Healthy Meals for Seniors
It’s important to prepare home cooked meals for seniors because most processed foods and take-out contain high levels of fat, sodium, cholesterol, and sugar.
When preparing meals, shy away from condiments like salad dressing and barbecue sauce as these also contain excessive salt and sugar. Instead, use flavorful herbs and spices. Cook with moderate amounts of olive oil for heart healthy fats.
Here are just a few easy to prepare healthy meals for seniors to give you a few ideas:
- No sugar added yogurt with fresh berries
- Baked chicken with spinach and tomatoes
- Black beans, brown rice, and low-fat cheese
- Fortified cereal with kefir and bananas
- Grilled chicken sandwich on whole grain bread
Senior Nutrition for Memory and Brain Function
Nutrition plays an important role in memory and brain health. In many cases, memory loss can be reversed or reduced through proper nutrition and lifestyle changes.
For people with dementia or other memory disorders, make sure to include these foods to ensure adequate senior nutrition for memory and brain function:
- Antioxidant rich foods like blueberries, pomegranates, and cranberries
- Wild salmon or other foods with omega-3 fatty acids and anti-inflammatory properties
- Nuts and seeds for extra vitamin E (watch out for high sodium and fat levels)
- Avocados to promote healthy blood flow to the brain
- Whole grains and fortified cereals to promote healthy blood flow and increase B12 and E vitamins
- Low-sugar dark chocolate and freshly brewed green tea for antioxidants
- Consider supplements for B12 and omega-3 fatty acids
Entrust of DeSoto: A Resident-centric Memory Care Community in Dallas, Texas
Entrust of DeSoto is a memory care community that puts resident well-being at the center of everything we do. We know that each person is unique. That’s why we offer a wide range of services and lifestyle options to nourish the body and create community.
We understand the importance of home cooked meals and nutrition for seniors and this attitude is reflected in our dining experience. If you or a loved one live near Dallas, Texas and need assisted living, contact Entrust of DeSoto today to learn about our 24-hour care and find out how we can help.