Is strict adherence to a specific diet essential for elderly individuals? Is there even such a thing as a ‘senior diet’? Both dietitians and doctors generally agree on this point: just as there’s no such thing as a ‘diabetic diet’, there’s no one-size-fits-all ‘senior diet’. However, there’s recommended way of eating and putting together well-balanced meals.
Is it significantly different from the healthy diet recommended to the younger population? There are no substantial differences, but it’s important to note that elderly individuals may have certain specific dietary requirements. This is attributed, among other factors, to the natural age-related decline in muscle tissue, slower functioning of certain internal organs, and lower absorption or diminished production of protein.
Considering that the human body functions differently at various stages of life, it’s a good idea to learn 10 essential facts about healthy nutrition for seniors.
-
Diet is always preferable to relying on supplements
According to statistics, an average Pole spends PLN 142 a year on dietary supplements. This is more than on fish or dairy products. However, in the pursuit of a healthy diet, priority should always be given to ingredients sourced naturally from foods.
-
‘Sunshine vitamin’ – the only exception
Vitamin D is the only instance where obtaining a key component entirely from natural sources can be challenging. There’s even an official recommendation for the Polish population to supplement vitamin D during the autumn and winter seasons. The vitamin is fat-soluble, so it should be taken with meals containing fat.
-
Replenishment of fluids
While elderly individuals may not feel thirst as readily as younger people do, regular fluid intake is essential. It doesn’t necessarily have to be plain water. Herbs, juices, compotes, or weak tea and coffee are other good options for maintaining a balanced daily fluid intake. More robust coffee and tea may have a dehydrating effect, so it’s advisable to ‘balance’ each cup with a glass of water.
-
Less calories
The calorie intake should be decreased because of slower absorption rates and reduced physical activity. However, it’s important for elderly individuals not to go to extremes, as it may lead to malnutrition. The recommended daily calorie intake for men is between 1800 and 2000, while for women it is 1500 to 1700 kcal.
-
Protein in every meal
Given the significant decrease in protein production with age, seniors should get some quality protein in every meal. A jam sandwich for breakfast or dumplings for lunch will not provide an adequate amount of protein. However, quality protein can be obtained from sources such as meat, dairy products, fish, and legumes.
-
For healthy bones: dairy products and... small fish
With age, the risk of bone fractures and, especially in women, osteoporosis, tends to increase. To prevent these risks, remember about calcium. It can be acquired from dairy products, particularly fermented ones (kefir, buttermilk, cottage cheese, etc.). Other valuable sources of calcium include small fish like sardines and sprats.
-
What takes up half of the plate?
There is only one answer: vegetables and fruit! For those with sensitive stomachs, they can be cooked. In individuals with digestive problems or difficulty chewing, one or two portions can be substituted with juices and smoothies, and the remaining ones can be served as soups, creams, and meat sauces.
-
Eating less but regularly
The digestive processes slow down at a certain stage in life, so it’s advisable to eat more frequently but in smaller quantities to prevent overloading the body. Elderly people should eat 5–6 smaller meals spaced every 2–3 hours.
-
Foods to avoid
Certain foods have no real benefits for anyone. These are, for example, sugar, sweets, salt, processed meat, white bread, and alcohol. Some of them can be easily replaced without any adverse effect on flavour. For example, salt can be swapped for healthy aromatic herbs, and wheat bread or pasta can be replaced with whole grain products. Yet, there’s no need to go to extremes; for example, you can still enjoy a piece of Christmas cake! Just make sure that sugar isn’t a permanent part of your daily diet.
-
Spend time around other people
Looking at the so-called ‘blue zones’, or the regions around the world where people live the longest, a consistent pattern emerges – individuals in these areas are not living in isolation. They spend a lot of time with their loved ones, they look after their grandchildren... Dietitians are increasingly highlighting the idea that what matters is not only what and how much you eat but also with whom you have your meals and in what setting. Consequently, the final point to emphasize, which may not be immediately apparent, is that in addition to providing the body with nutrients, meals should be seen as an opportunity to spend time together in an enjoyable way.
As you can see, sustaining good eating habits in the later stages of life doesn’t require a revolution in food choices provided you have previously adhered to the principles of healthy nutrition. No strict diet is necessary – making slight tweaks to the amounts of specific food items compared to the previous healthy diet is enough. And, most importantly, in addition to being healthy, your meals can be delicious as well! After all, who doesn’t like fruit, fish or cheese?