Healthy Eating for the Eldery

Ever dreamed of living forever? Don’t want to age? Well, so far, there hasn’t been an Elixir of life or a cream that could stop aging (if you find it, please tell us) Anyways, before you find it, you have got to make life as comfortable for yourself as possible.

Eating a well-balanced diet is an important part of staying healthy as you age. It can help you maintain a healthy weight, stay energized, and get the nutrients you need. It also lowers your risk of developing chronic health conditions, such as heart disease and diabetes (Terrible illness).

To meet your nutritional needs, eat foods that are rich in fibre, vitamins, minerals, and other nutrients. Limit foods that are high in processed sugars, saturated and trans fats, and salt. You may also have to adjust your diet to manage chronic health conditions.

But really what has changed? I mean 40 is the new 30 right? Actually, a lot changes with age, so much so that you have to change your entire lifestyle! (Just kidding)

How Do Your Needs and Habits Change with Age?

Calories

You may find you have less energy and more muscle or joint problems as you get older. As a result, you may become less mobile and burn fewer calories through physical activity. You may also lose muscle mass. This causes your metabolism to slow down, lowering your caloric needs. (No kidding)

Appetite

Many people experience a loss of appetite with age. It’s also common for your sense of taste and smell to diminish. This can lead you to eat less.

If you’re burning fewer calories through physical activity, eating less may not be a problem. However, you need to get enough calories and nutrients to maintain healthy organs, muscles, and bones. Not getting enough can lead to malnutrition and health problems (we don’t want that do we?).

Medical Conditions

As you age, you become more susceptible to chronic health problems, such as diabetes, high blood pressure, high cholesterol, and osteoporosis. To help prevent or treat these conditions, your doctor may recommend changes to your diet. (Sucks huh)

For example, if you’ve been diagnosed with diabetes, high blood pressure, or high cholesterol, you should eat foods that are rich in nutrients, but low in excess calories, processed sugars, and saturated and trans fats. Your doctor may also advise you to eat less sodium (You might want to remember this)

Some older adults become sensitive to foods such as onions, peppers, dairy products, and spicy foods. You may need to cut some of these foods out of your diet (Very hard, I know).

Immune System

Your immune system weakens with age. This raises your risk of food-borne illness, or food poisoning. Proper food safety techniques are important at every age. However, you may need to take extra precautions as your immune system weakens. 

Medications

You may need to take medications to manage chronic health conditions. Some medications can affect your appetite. Some can also interact with certain foods and nutritional supplements. (This is important) If you’re taking a medication, be sure to check with your doctor or pharmacist to find out whether you need to make any changes to your diet.

So what can you do? Relax, we have answers as well!

Focus on Nutrient-Rich Foods

As you age, your caloric needs will probably decrease, while your nutrient needs stay the same or increase. Eating nutrient-rich foods will help you get the vitamins, minerals, protein, carbohydrates, and fats you need.

Get most of your calories from nutrient-dense foods, such as:

• vegetables and fruits
• beans and lentils
• nuts and seeds
• whole grains
• low-fat dairy
• lean protein

Eat Enough Fibre

Fibre is essential for a healthy digestive system. To avoid constipation and other problems, include fibre-rich foods at every meal. Soluble fibre is especially important for maintaining healthy cholesterol levels. Good sources of fibre include:

• fruits and vegetables
• beans and lentils
• nuts and seeds
• oats and oat bran
• whole grains

Consider Supplements

You may find it hard to get some nutrients in your diet, especially if you have to avoid some foods. Ask your doctor if you should take a vitamin or mineral supplement, such as calcium, vitamin D, magnesium, or vitamin B-12.  

NOTE - Some supplements can interfere with certain medications. Ask your doctor or pharmacist about potential side effects before starting a new supplement or medication (Important Again)

Stay Hydrated

As you age, you may not notice when you’re thirsty. Make sure you’re drinking fluids on a regular basis. Aim for eight 8-ounce glasses of water daily. You can also get some water from juice, tea, soup, or even water-rich fruits and vegetables

Exercise

Again, not the break your back in the gym type but simple but regular walks, stretches and even aerobics could do the trick. Target 30 minutes every day for your workout and remember to talk to your doctor if you want to engage in any kind of strenuous physical activity (You’re not so young anymore, you know)

How Do We Help?

We are also prepared to teach you how to incorporate these healthy foods into your diet! You just have to sign up to our meal plans and let us tell you what to eat every day, every week and every month! You can also sign up to our fitness plans or join us every second Saturday of the month for our fun Aqua Aerobics! We can get you a personal fitness trainer as well!

We also offer kitchen consultations in addition to your planned diet (For Abuja Residents Only) and we will pay a visit to your kitchen and help clean up your pantry! Oh and one last thing, you can Pick up, Eat in, or have it delivered!