As we age, our bones weaken due to decreased mobility and mineral loss. Increasing vitamin D and calcium intake to three times per day is appropriate to prevent osteoporosis or to keep the condition from worsening. Many foods, such as cereal, bread and juice, are fortified with both these important dietary components to promote bone health. The National Osteoporosis Foundation also recommends enhancing the calcium content of recipes by adding two to four tablespoons of nonfat powdered milk. Each tablespoon contains 50 mg of calcium, which can help you reach your total daily recommendation.
We advise that those who are in the process of selecting a senior living community for themselves or a loved one, experience at least one meal at each community they are considering. It’s important to taste the food and be there in person to feel out the dining experience. Mealtimes are also a good time to visit senior living communities because they provide a great opportunity to meet residents.
This article will give you the tools you need to weigh the pros and cons of diet plans you're considering. First we offer a series of questions whose answers will help you size up any diet's safety, efficacy, and practicality. And then we'll ask you to think about yourself, quizzing you about your likes and dislikes, your habits, and your lifestyle, so you can eliminate diets you just won't get along with.
Learning all about good nutrition for seniors is a wise move, but you should also know the warning signs of poor nutrition. You or your loved one may experience symptoms that point to a nutritional deficiency that can be resolved with dietary changes. If you suspect any kind of deficiency, then follow up with your doctor in order to be properly tested. Here are some common signs that may indicate that certain vitamins or minerals are lacking from your or your family member's diet:
*Editor’s note: The information in this article is intended for your educational use only; it does not necessarily reflect the opinions of the Chopra Center's Mind-Body Medical Group, and it is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.
High blood pressure may become an issue around age 50. Taking table salt away is one step towards a heart-healthy diet. Try seasonings such as garlic powder, onion powder, dill, paprika, pepper, citrus and fresh herbs instead. There are many low-sodium and sodium-free alternatives you can cook with that add a great deal of flavor and little or no salt to foods. Be aware of the sodium content of favorite sauces, condiments, and packaged and prepared foods as well. The easiest way to closely monitor sodium intake is to prepare home-cooked meals using fresh ingredients.
Sometimes good nutrition for seniors can be easier if someone else does the cooking. If you’re finding it difficult to prepare healthy meals for yourself, talk to a family member, friend, or your doctor. There may be services available to help make sure you’re getting the nutritional food you need. For example, Meals on Wheels is available across the United States and in other countries. The service may be available where you live.
A common disease found in people 50 and older is type 2 diabetes. Dietary fiber is beneficial for slowing down the release of sugar into the bloodstream, which decreases and stabilizes blood glucose levels. Fiber is also important for digestion, lowering cholesterol and helping maintain a healthy weight. It will help promote regular bowel movements as well. The 2015-2020 Dietary Guidelines for Americans recommends that males 51 and older consume 28 grams of dietary fiber each day and females 51 and older should consume 22.4 grams. Plant foods (beans, vegetables, fruits, nuts and whole grains) are the best source of fiber and tend to be nutrient dense as well—a win-win!
More than 1 in 3 seniors in the care of others is at risk for under- or mal-nutrition (Mayo Clinic/American Dietetic Association). Malnutrition is the lack of proper nutrition, not necessarily a lack of food. Detecting malnutrition in seniors may be difficult, and even seniors who eat enough may be eating the wrong foods to keep themselves healthy. At Comfort Keepers®, we help seniors live healthy, independent lives and promote senior nutrition through the Nourish Senior Life® initiative.
It’s ideal for seniors, at least some of the time, to eat with others. Seniors living alone can visit senior centers where meals are available along with activities and company from people in their own generation. Senior communities are also a good solution for seniors unable to prepare meals. Common dining rooms and careful attention to nutrition is one of the primary benefits of living at a senior community, and many seniors experience dramatic health improvements when they move to a senior community for the simple reason that they are eating well again for the first time in years.