Getting old is a normal physiological process that starts with the conception in the womb and ends with death. When our body reaches the level of maturity, loss of body lean mass begins which results in changes in body systems. This phenomenon of decreased efficiency of organs is called as Aging that finally ends with impairment of our organs and then death. With aging nutritional requirement of our body changes owing to physiological changes. In this article, we will discuss briefly how to plan a diet for an elderly.

Planning a diet for an elderly

Before planning a diet for an elderly it is important to know the nutritional requirement of an elderly.

Nutritional Requirement of an Elderly:

1.Energy Requirement-

With age energy requirement of the body decreases. An elderly woman requires only 1900Kcal/day where as an elderly man requires the only 2300Kcal of energy per day. If the total intake of calories is less than 1500Kcal per day it may lead to severe health problems. While planning a diet for an elderly it should be kept in mind that although the energy requirement of an elderly decreases, but their requirement of protein, vitamins and minerals increases. Diet for an elderly should be dense in nutrients.

Healthy Diet for an Elderly

2.Protein Requirement-

With advanced age, proteins stored in the skeletal tissue mass decrease so diet for an elderly should contain more protein. Recommended dietary allowance for an elderly male is 1gms per body weight and for elderly women 0.9gms per body weight.

3.Lipid Requirement-

Intake of saturated fats and should be reduced. The main sources of saturated fats are animal fats such as ghee, cheese and butter. Diet for an elderly should contain only monounsaturated and to polyunsaturated fat sources such as Safflower oil, olive oil, sunflower oil, peanut oil, etc. Lipids should contribute for about 30 percent of the calorie intake. Refrain yourself from over restriction of dietary fats as that may affect the quality of diet. Zinc status of old people, especially vegetarians decrease.

4.Mineral Requirement-

Zinc deficiency may cause reduced immunity, loss of appetite, poor healing of the wound and may develop ulcers. The top sources of zinc are dairy products, poultry. Red meat, nuts, whole cereals and beans. While planning a diet for an elderly one should restrict dietary sodium to 2 to 4 grams per day. Refrain addition of table salt and eating processed foods. Calcium is needed, especially in women. Elderly women re more prone to osteoporosis due to decreased estrogen level and bone demineralization of increases during the old age. The daily recommendation for calcium in older people is 1500 mg. Dairy products such as milk, cheese, yogurt, green and leafy vegetables and legumes are top sources of calcium.

5.Vitamin Requirement-

Diet for an elderly should include antioxidants such as vitamin a vitamin e vitamin c and carotene. These 3 antioxidant vitamins fight against the free radicals and slows aging. Vitamin b12 deficiency in older people may be to atrophic gastritis. Decreased absorption of iron due to overgrowth of bacteria. Vitamin b12 deficiency may lead to pernicious anemia. Diet for an elderly must include sources of vitamin b12 such as dairy products, meat, eggs, poultry, soya milk and fortified cereals. Vitamin b12 and b6 reduce the risk of heart diseases, depression and diseases of the nervous system. Sources of vitamin b6 are starchy foods such as potato organ meat, fish and non –citrus fruits.

Nutritional requirement of an elderly

Food groups to be Included in the Diet of an Elderly:

1. Cereal- Cereal should be one-third part of elderly’s meal. It includes rice, wheat, bread, buckwheat, oats, potatoes and Ragi. Elderly suffering from diabetes should avoid rice.

2. Fruits- An elderly should eat 2 fruits every day. Any fruit is good for health like apple, banana, oranges, watermelon, strawberry as they contain phytochemicals, vitamins, minerals and antioxidants.

Food groups to be included in the diet of an elderly

3. Vegetables- Vegetable should be the main part of every meal either in the form of salads or in cooked from. At least 3 to 4 serving of vegetable should be part of the diet of an elderly. Fresh fruits and vegetables are more recommended than canned once. Elderly suffering from diseases of the thyroid gland should avoid broccoli, cabbage, cauliflower and soya products.

4. Meat and fish- One or two serving of fish, meat, egg, and other alternatives are recommended. Animal products are a good source of vitamin b12 and vitamin k2.

5. Fats- A diet of an elderly should not contain more than 6 spoons of vegetable oil. Avoid margarine, fast foods, biscuits, animal fats and other food products that contain saturated fats.

6. Sugar- A diet of an elderly should not contain more than 5 spoons of sugar. Elderly suffering from diabetes should avoid refined sugar.

7. Milk and dairy products- diet of an elderly should include 2 to 3 servings of dairy products.

Milk and dairy products- diet of an elderly

An elderly should drink at least 3 liters of water to keep their skin hydrated and avoid diseases like urinary tract infection, constipation and stone. In short diet for elderly should contain fibers, essential nutrients and should be natural rather than processed.

The post Planning a Diet for an Elderly appeared first on Home Health Beauty Tips.

• Psychological changes
• Sensory changes
• Structural changes

Illnesses, genic qualities, life events, social and economic conditions that are may lead to psychological changes. These changes are occurring gradually in the body systems. Hearing, decline of sight, smell and taste are considered as sensory changes, which have a marked effect on health and nutritional intake. Loss of body mass is considered as structural changes. All organs in the body especially liver, kidneys, lungs and heart are affected in terms of reduced muscle mass. Loss of body mass is the constriction of metabolism. To avoid weight gain, one needs to reduce intake of calories. In the aging process, bone density is lost along with the age. This can lead to bone diseases and minor fractures. There are a few nutritional needs for older people that make the older adults healthy.
Nutrition plays a significant role in all these changes. Digestion problems are caused by decrease of digestion secretion. A healthy well balanced diet suggested by the industry experts in such case.

The healthy balanced diet includes:

• Milk and other dairy products
• Fruits and vegetables
• Meat, eggs, fish lentils and protein source food
• Bread, potatoes, rice and other starchy foods
• Drinks which have low sugar

People are not interested to intake of enough food while age growing. That’s why they are not active as before. Consequently fewer calories are being burn in the body. But body required the energy and nutrient earlier as. Smaller meals, healthy snacks, fruits and vegetables are highly advisable by the experts. Need to be avoid consume of alcohol and increase consume of fruits juices and milk. It is an opportunity to take every meal.

Vitamins and Minerals Healthy Diet for Elderly People

Guidelines for elderly people to maintain Healthy eating habits
Drink plenty of water:-
There are many organic functions like hydration, digestion depend on water support. It is advisable to take water in the form of juices, tea, coffee and etc., 6-8 times a day.

Vitamins and minerals:-
Vitamin and minerals deficiencies are common in old age. These play vital role in deficiencies. Requirements of vitamins and minerals are being fulfilled by a variety of diet.

Vitamins and Minerals Healthy Diet Includes

Use less salt:-
It is advisable to avoid intake of foods with high salts like sauces, cure meats and snack foods. This can be leads to the risk of high blood pressure.

Avoid high fat foods:-
High fat foods like pies, pastries chocolates and other fried snacks need to be avoided. One can take fresh fruits and low fat sweet flavoured yogurt rather than high fat foods.

Conclusion:
If one wants to lead rest of the life happily, maintain healthy diet will helps all the way. And don’t forget to maintain a healthy weight.

The post Nutritional Needs for Older People appeared first on Home Health Beauty Tips.