Eating well is vital at any age and while our nutritional needs change as we grow older, many older people have completely different challenges to their younger selves: ensuring that they are actually eating enough to avoid drastic weight loss and it’s impact on general wellbeing.
A healthy diet in later years is not only about the foods we choose but also about making sure that we are eating enough protein, vitamins and minerals so that our bodies stay strong and healthy as we age. For some older people, particularly those who have lost their appetite due to illness or medication, high calorie meals can also be a very important part of good nutrition in later life, which often contradicts our approach to nutrition when we are younger.
Here are a few practical tips to create nutritious and filling meals, that will even the pickiest of eaters will be tempted by.
How Nutritional Needs Change as We Age
The human body and metabolism change in later life which means changing what we eat as we age as well as how much we eat. I’ve seen this first hand when my grandma was in her later years and her muscles started to waste away, her metabolism slowed down and her appetite was both generally poor but also unpredictable. Some people even lose the ability to taste or smell foods like before so the appeal of a meal you can smell cooking can become a thing of the past.
Older people also are more inclined to have dental problems, difficulty swallowing or restricted movement which can all have an impact on their ability to enjoy a simple meal. Some no longer enjoy cooking for themselves when there is no one to share the meal with so may not eat as frequently or as well as they used to.
Naturally, our bodies need fewer calories as we age for the simple reason that we are less physically active. Of course, that’s not true for everyone but it is common among may, many older people to be more sedentary and do less physically. However, older people still need to consume enough calories to give them the energy and nutrients they require to stay fit and healthy even when what they need will be less than in their younger years.
Why Protein in An Important Part of the Diet as We Age
Protein is vital to maintain the muscle mass we need to support good mobility as we age and it also enables body tissue to repair itself more easily so we can recover from injury or illness. In short protein is necessary for the general health and wellbeing of older people. While loss of some muscle mass may be natural with getting older that’s not the same as losing all muscle mass so older people need to ensure they are eating foods high in protein.
Foods that are particularly good sources of protein are familiar to us all but it’s always worth a reminder – they include:
· eggs
· fish
· chicken
· lean meat
· beans
· lentils
· cheese
· milk
· yoghurt
A Healthy Diet Is Not Just About Calories, Carbohydrates or Protein
While it is important to eat the right amount of calories, carbs and protein, a good diet also needs to include the right vitamins and minerals to help support the body and keep us healthy as we get older.
Calcium and vitamin D are particularly important in later life to help prevent osteoporosis and keep bones strong and healthy. A good source of calcium is dairy products but vitamin D is less easy to find in foods and is generally produced by the skin when exposed to sunlight so if you live in a temperate climate like the UK when there is little sunshine in winter months then you should take a daily supplement of vitamin D during the colder months. You can also get a test for vitamin D levels via your GP to check your levels are OK. This is worth doing as many people in the UK are vitamin D deficient.
We all also need fibre so fruit, vegetables and wholegrain cereals are important for healthy digestion and to prevent constipation which is common among the elderly. Try and eat a variety of different coloured and types of fruit and vegetables to ensure you get a whole range of other vitamins and minerals.
Why High Calorie Meals Can Be So Important to Older People
Where older people have become undernourished, perhaps while recovering from an illness they may need many more calories than they are used to eating – and it’s not easy to eat more than you want. It’s important to recognise that a reduction in body weight among the elderly can’t always be attributed to natural changes that come with ageing and may, in fact, be an unintended weight loss which could cause a health decline.
Weight loss can lead to frailty, increased risks of infection and falls as well as general tiredness and poor immunity so it’s not something to ignore whether it’s your own weight loss or that of a loved one.
For those with an unintentional loss of appetite, high calorie meals are a good way to get more nourishment without increasing portion sizes, which can help encourage people to finish a meal. That’s just one reason to focus more on calorie-dense and nutritious foods, rather than increasing the quantity – especially if that includes more highly processed foods or unhealthy snacks.
Some simple ways I’d recommend adding calories and healthy nutrients to a meal include:
· drizzling olive oil over steamed vegetables
· grating cheese into mashed potato or over pasta
· adding butter (or nut butter) to porridge.
Other good sources of calories include full fat yoghurt, avocados, eggs, oily fish and unsalted nuts, depending on individual dietary needs.
If you are already eating well and maintaining a healthy weight you do not need to adopt such a high calorie diet as too much weight could cause it’s own problems.
Eating Well Can Help Older People Remain Fit and Independent
Good nutrition and a healthy diet are not only important for helping people to maintain a healthy body weight but also to ensure that they are able to stay fit and active to enjoy their retirement years which can often stretch to decades with generally improved health outcomes in many countries.
For some seniors, that could mean adopting a healthy balanced diet that includes a wide variety of foods while for others, particularly those who have lost their appetite or are experiencing unintentional weight loss, it could mean trying high calorie, high protein meals and snacks in smaller portions.
Above all, a senior’s diet needs to be tailored to their particular needs. With a little support, eating well can be an enjoyable part of later life.
