Nutritional Needs Of Elderly People

As you get older and less active you need fewer calories – a fact often reflected in a smaller appetite and a lack of interest in food – but requirements for vitamins and other nutrients increase rater than diminish with age.

• Carbohydrates and starches:

Whole grains, such as barley, brown rice and wholemeal bread, provide vitamin B6, folate and other nutrients, along with insoluble fiber – which is essential for preventing constipation. Porridge made with milk, or fortified breakfast cereals, provide a simple, easily prepared and nutritious start to the day.

• Meat and poultry:

Offal, such as liver and kidneys, is a concentrated source of protein. Like all other meats, it supplies vitamins A, B12, D, E, thiamin and folate, as well as iron and zinc. Poultry is particularly useful; the meat is an excellent source of easily digested protein.

• Vegetables:

Dark green leafy vegetables such as cabbage, kale and spinach are inexpensive, easy to cook and provide many important nutrients, including beta carotene, vitamins B6, E and folate, as well as calcium, iron and magnesium. Root vegetables such as potatoes, turnips and parsnips are filling, cheap and also provide carbohydrate, fiber and vitamin C.

• Dairy produce:

Milk, cheese and yoghurt are excellent sources of complete protein. They contain the vitamins A, B12, folate, riboflavin and niacin, and provide calcium that is vital for bone mass. Unless one has high blood pressure or raised cholesterol levels, one can have about 250g of cheese per week.

• Fruits:

Citrus fruits, strawberries and tomatoes all provide valuable vitamin C. Apples and pears contain useful soluble fiber, which helps to lower blood cholesterol levels. Bananas are a good source of potassium and carbohydrates. Eat plenty of fruit, ensuring a joint fruit and vegetable intake of at least five 100g servings daily.

• Eggs:

Easy to cook, eat and digest, eggs are an excellent source of complete protein. They also provide vitamins A and D. Hwever, because they also contain high levels of cholesterol it is probably best not to eat more than three or four eggs a week.

• Dried beans, peas and lentils:

Pulses are best eaten with grain foods, such as bread, rice or pasta, which provide the essential amino acids to complete the chain of proteins in pulses. Pulses are good source of most B vitamins and fiber (both insoluble- needed to prevent constipation and soluble – which lowers the blood cholesterol levels).

• Fish:

All fish provides high grade protein and B vitamins. Oily fish, such as mackerel and herring provide essential fatty acids, vitamin A and vitamin D. tinned oily fish such as salmon and sardines offer most of the benefits of fresh oily fish with the added bones of edible bones which are a good source of calcium.