Nutrient-dense foods best for seniors
Health problems can inhibit good nutrition
Aging and health problems often go hand and hand. The elderly develop heart disease, diabetes, osteoporosis, arthritis, and other ailments. To stay healthy, seniors need to make every nutrient count.
With the federal health food pyramid as a guide, they must learn to select the foods that are highest in nutrients and lowest in calories so they aren’t malnourished or overweight, according to nutrition experts. For example, from the dairy group that might be nonfat milk vs. whole milk.
"It is important for the elderly to eat more nutrient-dense foods because their caloric or energy needs decrease as they get older," explains Bettye Nowlin, RD, MPH, FADA, a spokeswoman for the American Dietetic Association in Chicago. At age 20, a person may need 2,500 calories a day and only 1,500 at age 80, yet their body still needs the same vitamins, minerals, and protein.
About 50% of a senior’s diet should consist of whole-grain bread, cereals, pastas, and rice. It should include lots of fruits and vegetables that are high in fiber and nutrient-dense, as well as dairy products for calcium. By following the basic guidelines they will be selecting foods naturally low in fat and sugar that adhere to the special diets people with chronic disease, such as congestive heart failure, are asked to follow, say nutrition experts.
Without proper nutrition, many health problems increase, such as osteoporosis. The proper amount of calcium and vitamin D is needed to prevent bone loss. Folic acid and vitamins B-6 and B-12 are needed to help maintain a healthy heart and blood vessels, which help prevent heart attacks and stroke. Good nutrition before and after surgery aids the healing process, as well. Diets high in salt increase hypertension, and seniors often are unaware of hidden sources of salt such as olives and pickles because they do not know how to read food labels, says Nowlin.
Education could help alleviate many barriers to good nutrition preventing seniors from achieving optimal health, the experts say. The barriers education should target include:
• Physical changes.
Seniors often have dentures that can cause chewing problems. Therefore, they must learn to select soft foods and chop hard to chew food into small pieces. A decrease in saliva flow can make eating difficult as well, says Nowlin. "Dry mouth impacts chewing and swallowing becomes more difficult especially when eating dry foods like bread," she explains. Drinking water with meals often helps with swallowing.
At age 60, a person’s taste and smell begin to decline. Their ability to taste sweetness and salty flavors is particularly effected, and they tend to add more sugar and salt to foods. Therefore, they must learn to make food more appealing and flavorful using herbs and other healthful alternatives, says Nowlin.
• Drug-nutrient interactions.
Nutrient deficiencies can occur as a result of taking certain medications that cause the body to secrete certain vitamins and minerals. Also, the absorption of vitamins and minerals can be impacted, says Wehida Karmally, MS, RD, an associate research scientist at Columbia Presbyterian Medical Center in New York City, and spokeswoman for the American Dietetic Association. Diuretics can deplete the body’s store of calcium, potassium, magnesium, and zinc. Antacids can affect the body’s absorption of calcium, iron, zinc, and vitamins B-12, C, and D. Therefore, nutrition counseling is advisable when seniors are taking medications, says Karmally.
• Difficulty in preparing meals.
As people age, physical limitations and health problems can limit their physical abilities, making the preparation of meals difficult. The elderly are more likely to have arthritis and osteoporosis, which makes them prone to falling. The effects of Parkinson’s disease or a stroke can make it difficult for people to hold items steady.
Therefore, the elderly may need to purchase a stool to sit on while chopping vegetables, allow more time for meal preparation, and arrange their kitchen so that everything is within reach. If utensils are hard to grasp, they can drink soup from a mug and use plates that have a rim so it is easier to push food onto a fork.
If hearing impaired, seniors can purchase a loud timer to keep from burning food or use a microwave or toaster oven rather than the regular oven. If they can’t read recipes or cooking instructions, they should purchase a magnifying glass, advises Nowlin.
• Hydration problems.
"Sometimes elderly people cannot understand the sensation of thirst, so we have to make sure they are guided on how to include fluids," says Karmally. Telling them to increase their fluid intake is not enough; they must be told how to accomplish this, she says. For example, if they have difficulty getting up and walking to the kitchen for water they could keep a pitcher of water near their chair, or someplace they can see it, as a reminder.
Nutrition is important throughout the life cycle and ideally people should eat well all their lives to prevent many health problems such as heart disease, cancer, high blood pressure, diabetes, and osteoporosis. "People concerned about their health should plan ahead. It is not enough to plan for your financial future, you must plan for your health future, as well," says Karmally. (For more information on how unhealthy habits can cause problems as people mature, see Patient Education Management, November 2000, p. 121.)
For more information about educating the elderly about nutrition for optimum health, contact:
• Bettye Nowlin, RD, MPH, FADA, Spokeswoman, American Dietetic Association, 22556 Liberty Bell Road, Calabasas, CA 91302. Telephone: (818) 222-2582. E-mail: [email protected].
• Wehida Karmally, MS, RD, Associate Research Scientist, Columbia Presbyterian Medical Center, c/o American Dietetic Association, 216 W. Jackson Blvd., Chicago, IL 60606-6995. Telephone: (312) 899-0040.
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