Nutrition for Older Adults
Summary
As individuals age, their nutritional needs change, requiring a thoughtful approach to diet and nutrition. Older adults in New Zealand need specific nutrients to maintain optimal health and prevent age-related health issues.
Key points
- Nutrition plays a crucial role in promoting health and well-being among older adults in New Zealand.
- Adequate protein intake, calcium, vitamin D, fibre, hydration, and healthy fats are essential aspects of a balanced diet for this demographic.
- Monitoring sodium intake and ensuring sufficient intake of vitamin B12 and folate are also crucial considerations.
- Combined with regular physical activity and social engagement, proper nutrition contributes to healthy ageing and improved quality of life for older adults in New Zealand.
- Consulting with healthcare professionals or registered dietitians can provide personalised guidance and support for older adults in meeting their nutritional needs.
To support your well-being in the old age
- Aim to have three balanced meals daily, incorporating a variety of vegetables and fruits.
- Include foods from all four food groups. For recommended serving sizes, refer to the Ministry of Health’s Eating for Healthy Older People resource.
- Maintain a healthy weight. If your weight is slightly low, consider having a snack between meals.
- Stay adequately hydrated by consuming 6-8 glasses of fluids each day, including water, tea, coffee, and low-fat, calcium-enriched milk, unless advised otherwise by your doctor.
- Strive to engage in daily physical activity to promote a healthy lifestyle.
Vital nutrients for the elderly
As people age, certain nutrients become more crucial for their well-being. Due to limited food intake, older adults should have three meals with snacks while monitoring weight changes. Essential nutrients include:
- Protein – Supports energy, tissue repair, and maintenance. Aim for 3 servings/day for older men and 2 servings/day for older women. Sources include legumes, nuts, fish, eggs, and lean red meat.
- Calcium – Vital for bone health, particularly in post-menopausal and older women. Aim for 4 servings/day from milk, dairy, soy milk, nuts, and legumes.
- Vitamin D – Facilitates calcium absorption and bone health. Sunlight exposure is best; supplement with vitamin D if needed.
- Folate – Helps reduce the risk of certain illnesses and prevents macrocytic anaemia. Sources include whole-grain bread, cereals, dark-coloured vegetables, fruits, and legumes. Look for fortified orange juices and cereals with added folate.
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Vitamin B12 – Needed for blood and brain function. As absorption decreases with age, older adults should be cautious. Animal foods like meat, eggs, and dairy or vitamin B12-fortified foods are sources. Consider B12 supplements if avoiding animal foods.
Ideas for healthier cooking
Cooking nutritious meals for one or two people can be simple and efficient, while also reducing waste. Here are some tips to help you:
- Plan Ahead – Plan your meals for the week and create a shopping list to ensure you have all the ingredients you need.
- Opt for Smaller Portions – Purchase meat from the butchery counter in smaller portions, avoiding pre-packaged sizes in the chiller.
- Cook Extra and Freeze – Save time and effort by cooking extra portions of meals like stews, casseroles, soups, curries, and lasagne, then freeze them for later. Use small containers or freezer bags and remember to label and date the food.
- Utilise – Dried, Canned, and Frozen Foods – These have a longer shelf life and minimise waste. Items like baked beans, tinned sardines, spaghetti, or creamed corn on toast can quickly create nutritious meals.
- Freeze Bread – Store bread in the freezer and take out only what you need each day to keep it fresh.
- Convenient Ready Meals – Consider ready meals available in the supermarket and delicatessen’s fridge and freezer sections or explore meal delivery services in New Zealand.
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Frozen Vegetables – Keep a bag of frozen vegetables in your freezer for convenient and portion-controlled use.
Maintaining a healthy weight as you age: tips and strategies
As you age, it’s essential to focus on maintaining a healthy weight. However, various factors can affect your appetite, making it challenging to eat enough. If you’re concerned about your eating habits or weight loss, consider discussing it with your GP or a dietitian.
- To make meals more appealing, opt for small meals and snacks instead of large portions. Scrambled eggs, creamed corn, baked beans on toast, creamy soups, and fruit topped with yoghurt or ice cream are enticing options. Ready meals available in supermarkets and delicatessen fridge and freezer sections, as well as meal delivery services in New Zealand, can be convenient alternatives.
- Include high-energy snacks in your diet, such as foods from the milk and milk products group, legumes, nuts, seeds, fish, seafood, eggs, poultry, and lean red meat.
- Boost protein and calcium intake by adding extra milk powder to milk and milky drinks like tea, coffee, hot chocolate, porridge, and creamy soups.
- Don’t forget to enjoy a pudding or dessert daily, which can add delight to your meals.
- Choose standard homogenised milk with the dark blue cap to fulfil your nutritional needs.
- For more energy and ease, consider having your main meal during the middle of the day and a lighter evening meal with dessert. This approach can give you the energy to prepare and enjoy your meals more fully.
Tips for Preventing Constipation
To prevent or reduce constipation, you may adopt the following practices:
- Consume High-Fibre Foods: Include plenty of high-fibre foods in your diet, such as wholemeal or wholegrain breads, breakfast cereals, vegetables, and fruits. Prunes and kiwifruits can be particularly beneficial.
- Stay Hydrated: Increase your daily fluid intake to 8–10 cups, which includes water, tea, and coffee.
Addition tips for healthy ageing
Along with maintaining a proper diet there are a few other aspects if taken cared of can produce healthy outcomes for any age group including older people.
To prevent or reduce constipation, you may adopt the following practices:
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Alcohol intake – As you age, your body’s tolerance to alcohol may change, and it might be necessary to limit your alcohol intake or refrain from drinking altogether.
-Seek medical advice before drinking alcohol, especially if you are taking medication, as it can interact with certain drugs and impact their effectiveness or side effects. - Be Physically Active – Engage in regular physical activity, like walking, swimming or aerobics every day.