Healthy Eating in Older Adults
Healthy Eating in Older Adults
As we age, our health can naturally decline with conditions such as arthritis, heart disease or Type 2 diabetes. Maintaining a nutrient-dense diet is important for older adults because of the impact of food intake on health. Some of the of the main ways dietary needs change for older people are :
- Less physical activity and energy expenditure leads to a slower metabolism and fewer calories needed.
- Years of research have demonstrated that diet quality has a huge effect on physical condition, cognitive condition, bone health, eye health, vascular function, and the immune system.
- Mobility issues could make it challenging to shop for ingredients, or to spend time preparing meals from scratch.
- Oral health could result in less food being eaten or different food choices being made due to pain or discomfort, or a reduced ability to swallow (dysphagia).
What are the main nutritional needs of older adults?
Maintaining a nutrient-dense diet is critically important for older adults because of the impact of food intake on health. Years of research have demonstrated that diet quality has a huge effect on physical condition, cognitive condition, bone health, eye health, vascular function, and the immune system.
Older adults may need assistance with making meals from the comfort of their own home. Here at Home Instead, our Care Professionals offer a service where we can prepare and make home cooked meals.
Older adults may find it harder to prepare and cook home-cooked meals due to ;
- Lacking the energy to prepare and eat healthy and well-balanced meals
- Cognitive decline, which can cause them to forget to eat
- Physical changes that mean preparing or cooking food more difficult or unsafe
- Losing a loved one who previously took care of all the cooking
- Swallowing issues causing a lack of interest in food
- Sensory changes that can make certain tastes or textures unpleasant
- Reduced appetite due to natural ageing.
There are several places which sell local produce such as the bustling ‘Buzzards Valley’ near Bassetts Pole. Using fresh produce can help to ensure that older adults are getting the right nutrients into their diet.
Our dedicated Care Professionals can help you or your loved one help prepare meals to suit your dietary requirements. The tailored Care Plan will detail the client’s favourite foods, including any food allergies.
There is no such thing as a one-size-fits-all, “perfect” meal plan for older adults, because each person has their own nutritional needs based on age, sex, activity-level and health conditions. They will also have their own personalised preferences, so meal plans should be tailored to fit the needs of the individual.
In general, it is understood that certain foods can support healthy ageing, including fish, shellfish, leafy greens, cruciferous vegetables, nuts and seeds, beans and lentils, milk, avocados, eggs, fruits like berries or pomegranates, citrus fruits like oranges, dark chocolate, fermented dairy products like yoghurt or kefir, and bone broth.
An effective 7-day meal plan for an older adult might consist of 3 balanced meals a day, or if they have a reduced appetite, you can try preparing 5 or 6 small meals or nutritious snacks at various intervals to keep their energy up throughout the day. You can read more about this in our guide to handling loss of appetite in the elderly.
When designing a personalised meal plan for yourself or a loved one, keep in mind studies suggest having 1 portion of starchy carbohydrates with every meal (like pasta, rice or bread), but it is helpful to replace refined grains like white bread with whole grain alternatives. You should also aim to eat 1 portion of protein with every meal (like lean meat, poultry, fish or eggs), 3 portions of dairy products a day (like milk, yoghurt or low-fat cheese), and at least 2 portions of fish per week, including oily fish like salmon or mackerel.