Healthy Eating for Senior Citizens

More Information About Healthy Eating for Seniors

Healthy eating and nutrition for the elderly is greatly impacted by several factors, one of thembeing a change in body composition. During thelater years in life, the body will lose bone andmuscle and gain fat because the hormones aren'tvery active anymore.

There are many factors which hinder an elderlyperson's health. The information below will helpyou to lead a healthy life - no matter how old youmay be.

WaterWater in the body decreases with age, so many olderfolks will become dehydrated very easily. Sometimesthey won't feel thirsty, while other times it's too much work to pour a glass a water. With this in mind, it's recommended that they drink at least1 ounce of water for every 2.2 pounds of weight.

ProteinAt this stage in life, protein is very important.Protein is needed to support a healthy immunesystem and prevent the wasting of muscle. Sinceenergy needs are less, older folks should eat highquality protein such as eggs, lean meats, poulty,and fish.

Carbs and fiberCarbohydrates are the main source of energy forthe entire body. You can find carbs in bread,cereals, pasta, and other grain products. A dietthat's high in fiber and water will help to prevent constipation as well.

FatFat intake for the elderly should be limited, noteliminated. You can limit fat by choosing lean meats,low fat dairy products, and food preperation methods that don't include frying.

IronFor the elderly, iron deficiency can be seen withthose who aren't eating much. Good sources foriron include lean red meats or breakfast cereals.

ZincZinc intake is normally with the elderly, and to make matters worse, it's not absorbed very welleither. Meat, poultry, and fish should be a partof your diet to help you meet the requirements forzinc.

CalciumCalcium is one ingredient that most elderly folkssimply aren't getting enough of. Most believe that milk upsets their stomach, and therefore theywill avoid it. They should be getting around 1,500mg of calcium a day, and nonfat powdered milk canbe used in recipes as a substitute for milk. Otherfoods such as yogurt, low fat cheese, and broccolican also help you meet the requirements for calcium.

Vitamin B12In order to absorb the benefits of B12, the intrinsicfacotr must be produced by the stomach. Most elderlypeople suffer from a deficiency in B12 because theyhave a condition known as atrophic gastritis. Thiscondition causes inflammation of the stomach,bacterial overgrowth, and the intrinsic factor.Without the intrinsic factor, this vitamin can beabsorbed.

Each one of the above nutrients are needed to keep an aged body in good health. Elderly individuals should try to stay active and strive for a wellbalanced diet. Even though the aged body isn't thesame as it used to be, proper care and the rightnutrients can help the elderly enjoy a healthy andlong life.

Phyllis Wasserman

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