Food and nutrition
Food and nutritional status condition people's health in an important way and maintaining their balance is essential in older people to avoid or minimize chronic diseases.
Malnutrition is a frequent problem in old age, it is a clear source of frailty in the elderly and leads to a greater number of complications and a worse prognosis of their diseases. Adequate nutrition in the elderly involves a complex interrelation of physical capacities for autonomy, social and economic conditions that are often unfavorable in old age, mental or sensory capacities that are also sometimes altered, and changes typical of aging that can predispose to worse nutrition. Monitoring weight loss and risk situations, as well as early detection and treatment in cases of malnutrition, are measures to take into account in this population.
It is difficult to modify a food education at certain times of life. Older people keep customs deeply ingrained and are generally averse to modifying them. If they are in good health they will believe that they do not need to change their diet, because the proof that it is not harmful to them is the health they enjoy and they will continue to ingest substances that are dangerous for their aging organism.
Consequences poor diet
Many are unaware that the effects of a poor diet and a sedentary life, maintained over many years, appear in advanced age in the form of arteriosclerosis and other health problems. Likewise, it has been proven that a healthy diet prevents the appearance and development of certain pathological conditions:
- cardiovascular diseases they diminish with the increase of the vegetal fibers and the fruits in the diet, as well as with the reduction of the alcoholic habit.
- Reducing the intake of saturated fats (of animal origin) and the proportional increase in the intake of unsaturated fats (of vegetable origin) also reduces cardiovascular diseases.
- Reducing the alcoholic intake It has a positive impact on reducing the appearance of many cancers, in places of the body such as the oral cavity, pharynx, larynx, esophagus, liver or breast.
- The sufficient water intake (usually around 1.5 - 2 liters of liquid per day) results in good hydration of all the tissues of the elderly and protects against the appearance of serious dehydration and postural hypotension and discomforts such as vertigo or constipation.
What is considered a balanced diet
A balanced diet is the one that provides the body with the food it needs to achieve good nutrition It should be remembered that the diet of the elderly must take into account that:
- The food should not be very abundant and should be easy to chew.
- Food must be attractive in order to stimulate the appetite, avoiding the use of strong seasonings and trying not to abuse saturated fats (butter, bacon, cold cuts ...).
- It should be rich in foods that contain good quality and easily digestible proteins (milk, fish, chicken, egg white).
- Salads should not be lacking at least in midday meals due to the healthy effects of the fiber they contain, except for those who have difficulty chewing or gastric problems, replacing it with other cooked vegetables.
- Vitamin needs do not decrease over the years; It is therefore advisable to maintain the same contribution as in youth.
Advice
Here are some practical tips to help you eat better:
- Organize the weekly shopping, planning the food that will be bought. If you live alone, it can be done with friends, as one more social activity. In addition, continuing to cook is good to keep cognitive and manual activities agile.
- Eat 5 meals a day (or at least divide it into 3 intakes), without ever forgetting breakfast.
- Reduce the calories in the diet to compensate for less physical activity and lower energy expenditure, thus preventing overweight.
- Keep eating everything: weak teeth are not enough reason to eradicate essential products such as meat or vegetables from your diet; in this case, the textures can be adapted to easily chewed foods or purees.
- Eat different types of cereals daily: bread, rice, noodles ... A fiber intake will help maintain good intestinal function and reduce the risk of chronic diseases such as heart disease and type 2 diabetes.
- Better to consume white meat than red; Turkey, chicken or rabbit meat, always without skin to reduce the amount of fat.
- Do not abuse coffee or, of course, alcohol.
- Lower cholesterol Dispense with the fried ones and in case of making them, only with olive oil. Cookings such as steam or boiled, iron, oven or foil are preferred.
- Consume sausages only exceptionally, as well as industrial pastries and offal, both very rich in saturated fat and cholesterol.
- Drink at least two liters of water a day (8 to 10 glasses of water, juices, broths or infusions). Even if you are not thirsty, it is essential to prevent dehydration.
- Reduce the salt intake. Yes to taste. It is important that food is well seasoned because eating is a pleasure at any age and precisely at advanced ages, in which the uncomfortable consumption of medications is common, mealtime cannot be another ordeal. Adding aromatic spices (thyme, rosemary, bay leaf, oregano, etc.) will add flavor to the dishes while preventing hypertension.
- Vegetables, legumes, vegetables and fish must play an essential role in the daily diet, due to their contribution of vitamins, fiber, easily digestible proteins and their poor contribution of saturated fats. They are an essential part of the Mediterranean diet, the only one that has been proven to protect against cardiovascular diseases.
- Dairy products must be present every day due to their great contribution of calcium; They are the best ally against osteoporosis (in addition to practicing physical exercise on a regular basis).
(Updated at Apr 14 / 2024)