Nutrition
Getting the Right Nutrients | Recommended Daily Diet | Plenty of Water | Healthy Snacks | A Nice Meal | Add More Flavor to Food | Groceries

All Nutrition Tips

Getting the Right Nutrients.

Older people often eat less, which makes getting enough of the right nutrients a challenge.

• Food may not be very appealing, because of taste and smell changes. Illness and medications can affect taste too.
• Poor teeth or dentures may make chewing difficult.
• Shopping and cooking may be difficult because of arthritis, walking problems, or lack of transportation.
• Loneliness and depression may add to disinterest and loss of appetite.

Also, the body may not use the nutrients it does get. For example, to process calcium we need vitamin D, which is provided by sunlight. Many elders get little exposure to the sun and may not get enough vitamin D.

Even so, Aunt Anna still needs the proteins, carbohydrates, fats, vitamins, and minerals in food, and plenty of water.

Food pyramid.

Tuft's University adjusted the food pyramid for those over age 70.

• Eight glasses of water a day and plenty of fiber to help manage constipation.
• Calcium, vitamin D, and B12 supplements should be discussed with your parent's doctor.

("More Water, More Fiber, Fewer Calories: Reinventing the food pyramid for older adults." Tufts Nutrition, Tufts University.)

A daily diet for seniors should include:

• 3 servings of milk (or lactose-reduced milk), cheese, and yogurt
• 2 servings of high protein foods like lean meat, poultry, fish, eggs, legumes, and nuts
• 3 servings of vegetables
• 2 servings of fruit
• 6 servings of grains
• 8 servings of water

Plenty of water -- 8 glasses every day.

As people age they tend to lose their feeling of thirst. In addition, some medicines can cause fluid loss.

Pale yellow urine shows that your dad is getting enough water.

To encourage drinking more water get your dad a two-quart pitcher or bottle that he can fill with water first thing each morning. Ask him to make sure the water is gone by the end of the day.

Drinking at least one glass of water with each meal helps, too.

Healthy snacks.

Baby carrots, fresh or dried fruits, unsalted nuts, etc. are good choices.

Foods like sodas, potato chips, and cookies have a lot of calories, but not many nutrients.

One nice meal each day.

Suggest that Uncle Bill and Aunt Mary sit down to a nice meal with each other at least once each day. Maybe it's breakfast or maybe it's a mid-afternoon meal, with smaller meals or snacks in between.

• Sit at the table.
• Use real dishes and silverware instead of paper or plastic.
• Listen to the radio or some music if you're eating alone.
• Avoid eating all your meals in front of television.

Add more flavor to food.

Help your mom or dad try new foods, recipes, and seasonings.

Double the amount of flavorings called for in recipes or add flavoring even when it's not called for.

• Maple extract in cookies, lemon flavoring in pudding, etc.
• Pep up dishes by adding chopped onion or garlic.
• Add fresh or dried herbs to your vegetables.
• Sprinkle on a little cheese, bacon, or butter flavoring.
• Add fruit to meat as it cooks to add texture and flavor.

Groceries.

Prepare and freeze some meals that your mom can thaw and re-heat.

Take your mom shopping.

Arrange to have her groceries delivered.

Check the refrigerator and cupboards for spoiled or past-dated food and throw it out.

Make sure refrigerator and freezer temperatures are cold enough.