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Healthy Eating for the Elderly

11/05/2015

A healthy diet is important at all stages in life, although the body’s ability to absorb vitamins and nutrients declines over time. This is the main reason that care givers need to be conscientious about the type of meals that they provide for elderly clients.

Elderly people are more prone to cancer, high cholesterol and heart disease. The risk of developing these common diseases can be decreased simply by eating a healthy diet and where possible, exercise.

The sad truth is that the majority of senior citizens are overweight or obese, as the ability to regulate diet and maintain a healthy lifestyle declines with age.

High blood pressure is well known as a precursor for a plethora of medical conditions including heart attacks and strokes, major causes of death in the elderly. Cutting down on sodium (salt) can significantly decrease blood pressure and lead to healthier individuals.

The chart below categorizes the healthy and unhealthy types of foods.

Eat more:

• vegetables and fruit

• whole grains (for example, breads, pasta, roti, oatmeal and brown rice)

• legumes (such as dried beans, peas, lentils)

• fish

• calcium-rich foods (including low-fat milk, yogurt and cheese)

• unsaturated fats (from vegetable oils, nuts and seeds)

• lean meat and poultry.

Eat less:

• saturated fats (found in butter, ghee, lard, deli meats, bacon and sausages)

• trans fats (found in processed foods, cookies, cakes and deepfried foods)

• refined or enriched grains

• salt and sugar (including sugary drinks as well as jams, candies and baked goods)

Heart disease

It is important to quit smoking, cut down on saturated and trans fats and keep your gums and teeth healthy in order to reduce the risk of contracting heart disease. Avoid high doses of alcohol. You should also limit your salt and sugar intake.

Cholesterol

High-density lipoprotein is ‘good’ cholesterol, whereas low density lipoprotein (LDL) is considered to be harmful because research indicates that it increases the risk of heart attacks and strokes.

Decrease saturated fats and eat no more than 4 eggs per week. Also reduce your consumption of organ meats such as liver, kidneys etc.

A high fibre diet has been proven to help eliminate cholesterol from the body.

A Healthy Plate For a heart-healthy, low cholesterol meal (perfect for anyone with diabetes, too), cook with little or no fat and fill your plate with:

• one half colourful vegetables

• one quarter whole grain products, such as whole wheat pasta or brown rice, or a starch (potatoes or corn),

• one quarter meat, poultry, fish, tofu or legumes.

• Complete your meal with a piece of fruit or low-fat yogurt.

 

Some easy ways to add fruit and vegetables to your daily food choices:

• Add berries or sliced bananas on top of cereal.

• Add a green salad to your lunch.

• Grab an apple for an afternoon snack.

• Have two vegetables with dinner.

• Keep cut and ready-to-eat vegetables in the fridge.

• Add veggies to pizza, omelettes, pasta sauce and soups.

• Use frozen or low sodium canned vegetables.

• Add frozen fruit to yogurt. They are just as healthy as fresh!

 

Written By:

Daniel James
www.danieljamesbio.com
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