Introduction:
Eating a well-balanced diet is essential for remaining healthy older adults. It can assist seniors in maintaining a healthy weight, staying energized, and getting the nutrients they require. It also reduces their chances of having chronic health concerns like heart disease and diabetes. Eat meals high in fiber, vitamins, minerals, and other nutrients to suit their nutritional demands. Reduce your intake of processed sweets, saturated and trans fats, and salt. Seniors may also need to make dietary changes to manage chronic health concerns.
Nutrition week :
India observes National Nutrition Week from September 1–7 to highlight a nutritious diet and healthy lifestyle. The week promotes wholesome and flexible eating habits for a healthy way of life. We need enough proteins and vitamins to maintain a healthy body, which in turn promotes a healthy mind. Proper nutrition is necessary for growth and well-being. For the immune system to function properly, a diet rich in carbohydrates, fiber, fats, proteins, minerals, vitamins, and water is essential.
Healthy diet for Seniors:
Senior adults have distinct nutritional needs than normal people. They must thus keep a diet that is in line with their health requirements. Here, they must take into account the fact that as people age, their body mass and metabolism slow down, resulting in adjustments to their appetite, eating habits, and digestive system.
Omega-3 rich foods :
It is well recognized that omega-3 fatty acids have anti-inflammatory qualities that lower the chance of developing cancer, arthritis, health problems, and rheumatoid arthritis in later life. It also lowers the chance of Alzheimer’s disease, which is frequent in older people, as well as other age-related issues including impaired vision, sadness, and anxiety. All these characteristics make foods high in omega-3 an essential component of a balanced diet plan for older adults. The following foods contain the most of it:
- Fish: Indian Salmon, Mackerel and Tuna
- Dairy: Eggs, Milk, Soy Milk,
- Grains and Nuts: Flax Seed Soy Bean, Kidney Bean, Oatmeal
- Vegetables: Spinach, Cauliflower, and Broccoli
Fibre rich food :
The walls of the digestive tract thicken as we age, which might cause fewer contractions and a delayed digestion process. If this goes unchecked, it may cause severe constipation. Consuming
Additionally, it aids in maintaining blood sugar levels, lowering cholesterol, and avoiding cardiac issues. Foods high in fiber that should be in an elderly person’s dietary pattern include:
● Fruits: Pear, Apple, Banana, Strawberry
● Vegetables: Beetroot, Spinach, Carrots, Cauliflower
● Whole grains: Wheat flour, Cornmeal flour, Gram flour.
● Other foods: Moong Daal, Almonds, Walnut, Nuts & Seeds
Calcium rich food :
Age causes bones to weaken, therefore eating foods high in calcium helps the body get the calcium it needs. If the body’s calcium needs are not satisfied by nutrition, it begins to absorb calcium from the bones. As a result, they become brittle and weak, leading to osteoporosis, which is a frequent condition in old age. Here are some foods high in calcium that would be good to include in an older adult’s diet plan.
● Dairy products: Milk, Curd, Cheese, Paneer, Buttermilk
● Seeds: Sesame, Chia Seeds
● Sprouts: Moong, Masoor, and Chana
● Leafy greens and beans: Spinach, Coriander, French Beans, Fenugreek, Broccoli
Vitamin rich food :
Inadequate vitamin and mineral intake among the elderly can lead to a range of health issues, including heart disease, high cholesterol, blood pressure, and diabetes. The benefits of vital vitamins and their plentiful sources, which should be included in a senior diet plan, are listed below.
- Antioxidants included in vitamin C are believed to encourage the production of collagen and shield against illnesses like cancer. Potatoes, Orange, Lemon, Broccoli, Strawberry, Spinach, Cabbage, and Tomatoes are some examples of rich sources.
- It is well known that vitamin D has qualities that help the body absorb calcium, preserving bone density and avoiding osteoporosis in old life. In addition to sunlight, foods high in vitamin D include eggs, milk, oranges, mushrooms, and several varieties of seafood.
- One of the most crucial vitamins for an aged person’s diet is vitamin B12. Our DNA contains a vitamin that helps to create red blood cells and maintain the health of our neurological system. Lean meat, eggs, and fish are the main sources, however there are vegetarian options in the form of soy products, curd , low-fat milk, and cheese.
Care for seniors :
When it comes to eating, older adults frequently behave like children, which makes it challenging for them to adhere to a proper diet plan. However, following a diet plan does not necessarily exclude them from indulging in their preferred foods. Include all seasonal food in your diet and keep an eye on your portion sizes if you want to keep an elderly person’s diet healthy. With our busy schedules, it may be challenging for us to keep a check on our elderly. In these cases, we can turn to Athulya Home Health Care Services, which offers the best nursing care to our seniors around the clock. The nursing attendants provided by Athulya will look after our older citizens effectively.
