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Monday, 17 November 2008

Healthy Eating For Seniors

At every stage of life, nutrition is vitally important. We all require healthy foods to help our bodies thrive, regardless of age, but seniors and elderly men and women have specialized nutritional needs.

In assessing healthy diet and nutrition for seniors, there are several factors to consider. The most basic area is simple body composition. As people age, hormonal activity naturally decreases. As a result older people gain weight and lose bone and muscle mass.

The following points outline other health considerations for people in their senior years:

Water

As we age, the amount of water found in our bodies naturally decreases. Certain personal habits can also affect these fluid levels. Many seniors don't drink enough water simply because they don't feel thirsty. Others find it inconvenient or even difficult to pour a glass of water. These difficulties can cause elderly people to become dehydrated very easily. It is recommended that seniors drink at least one ounce of water for every 2.2 pounds of body weight.

Protein

We need protein for good health at every stage of life. Protein prevents wasted muscle and supports a healthy immune system. While most seniors need less energy, they should still eat protein rich foods every day. Fish, eggs, poultry and lean meats are all good sources of protein.

Dietary Fiber and Carbohydrates

You are probably already aware that seniors require extra fiber. A fiber rich diet combined with plenty of water is valuable in preventing constipation. Further, the carbohydrates found in pasta, cereals, bread and other grain products are an essential ingredient to provide the energy needed by active seniors.

Fat

As age increases, the body's natural metabolism slows down, and seniors require fewer fats in their diets. Even though fat intake should be limited, they should not be eliminated altogether. Seniors can easily trim the amount of daily fat intake by choosing fish, lean meats, low-fat dairy products, and fat-free or fat-reduced prepared foods and preparation methods.

Keep Up Your Calcium

Calcium is a vital element of nutrition for seniors, and many people simply don't get enough of it. The daily calcium requirement for seniors is about 1,500 mg per day, a figure that can easily fall short. Older people with digestive problems often struggle with drinking milk, but there are many alternative calcium sources. Try to incorporate non-fat powdered milk into your recipes. Other foods such as low-fat cheese, yogurt and even broccoli are delicious, calcium-rich options.

Iron

Many older men and women suffer with a shortage of iron in the blood. It's a common problem that's easily remedied by eating natural sources of iron, such as breakfast cereals and lean red meat, on a regular basis.

Zinc Requirements

Zinc is one of the often-neglected elements of good nutrition. The problem is compounded because zinc isn't readily absorbed into the body. Try to include healthy servings of poultry, meat and fish to help meet the daily zinc requirement for the senior diet.

Vitamin B12 and Atrophic Gastritis

Many elderly men and women suffer with a vitamin B12 deficiency that is caused by atrophic gastritis. The human body can only absorb vitamin B12 when there is an intrinsic factor present in the stomach. Men and women suffering from atrophic gastritis have an inflammation of the stomach that causes bacterial overgrowth and impedes the intrinsic factor. Seniors with a vitamin B12 deficiency should talk to a doctor about supplemental options.

People of all ages need a health, balanced diet to grow and remain healthy. It's important to have a balanced diet with the proper amounts of nutrients, vitamins and minerals. Seniors should be particularly careful about their diets, as they must deal with additional age-related health concerns. Aging causes change, but proper nutrition brings strength and vitality to every body.
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