As your parents age, it’s important to consider good nutrition for seniors not just as a nice-to-have, but as an important component to keeping them well. According to HelpGuide.org, following a diet that is specifically healthy for seniors keeps them mentally sharp, gives them more resistance to diseases through a better immune system, higher energy levels, and an overall positive outlook that is critical in these years. Some common reasons that seniors under-eat or are under-nourished are:
- Problems chewing
- Upset stomach
- Difficulty shopping or cooking
- Low appetite (can be as a result of decreased senses and/or less activity)
- Financial problems – affording food
When you are taking care of your parent, they luckily have you to assist with shopping and meal preparation. However, it’s important to realize that it probably isn’t enough to just feed them what you make for your family. You may need to try different foods that will accommodate their unique needs (e.g., softer, easier on their stomach, and since they typically consume less calories, “nutrient-dense”). Some food recommendations for seniors are:
- Fiber from vegetables, fruits, grain products, cereals, seeds, legumes and nuts are all important to maintain normal bowel function and lower the risk of chronic diseases. Good sources are whole fruits rather than juices, and colorful fruits like berries or melons are great! Good carbs, such as whole grains (over processed white flour) have higher fiber counts. Look for “whole” in the ingredient list for pastas, breads, and cereals.
- Vitamins are important for many reasons including minimizing bone loss (osteoperosis), lowering risks of fractures, slowing macular degeneration, reducing risk of Alzheimer’s, wound healing, and slowing memory loss and dementia. To improve absorption of iron, include vitamin C-rich fruits and vegetables with protein (e.g., a baked potato with roast beef, vegetables with fish, or fruit with chicken). Calcium can be consumed through dairy (milk, yogurt, cheese, etc.; cream cheese and butter do not retain their calcium!) or non-dairy sources (tofu, broccoli, almonds, and kale). Foods with vitamin E include whole grains, peanuts, nuts, vegetable oils, and seeds. Proteins (see below) are rich in vitamin B12.
- Protein needs are not very different as we age, but seniors will want to look for leaner, lower cholesterol, lower salt options. They also should vary their sources with more fish beans, nuts, eggs, milk, cheese, and seeds.
- Water is an often overlooked nutrient, but adequte water intake reduces stress on kidney function, flushes toxins and eases constipation. The ability to detect thirst declines as we age, so it is important that seniors don’t wait until they are thirsty to drink water. Seniors can drink plenty of water, juice, milk, and coffee or tea to stay hydrated, but can also get water through foods like melons, cucumbers, onions, apples, grapes or soup.
- Fats should be reduced as we get older, so focusing on good fats such as olive or sunflower oil, avocados, salmon, walnuts, or seeds (such as flaxseed) are great options.
Tip: Seniors often tend to want to eat the same food over and over, but variety of colors and textures are often the best way to get a variety of foods and nutrition.
You want to make sure your parent has the best chance at a healthy, energetic lifes, so take the time to grab those extra items at the grocery store to make sure they receive appropriate nutrition for seniors.
Our caregivers can make sure that your loved one has all of the nutrition they are needing. Get started with the Mom’s Best Friend senior caregiver placement process.
