Senior Nutrition: Top Eating Healthy Tips

Here I am in south Florida and as a geriatric care manager I always have the concern that my clients use their medical alert systems, have enough water each day to avoid dehydration and eat a proper diet to avoid malnutrition and other health issues.  Yet, recently I am noticing that most of my clients are not thirsty very often.  When I am with each one, male or female, I make certain to carry extra water bottles. I hear myself asking if he or she is thirsty or if I can please pour a glass of water.  Most of the time the answer is the same, “No thank you, I am not really thirsty.” We are in the midst of the hottest time of the year and someone is not thirsty?  How can that be?   

Did you know that when it comes to senior nutrition, water is the most important and as we age there can actually be a disassociation between how hydrated our bodies are and how thirsty we feel.  Of course this is of particular concern in the summer months and in tropical climates all year round.  

Water serves many essential functions and adequate water intake can reduce stress on your kidney function, ease constipation, flush toxins out of the body and help keep joints flexible and the mind clear! We are all supposed to drink the equivalent of five to eight glasses of water each day and for many that may be easier said than done.  If you want to eat healthy, consider eating foods with high water content that may help you or your loved one get more water in your body such as: melons, grapes, cucumbers, onions, apples, cabbage, soups, lettuces and vegetable juices. Be mindful that these fruits and veggies can all be important contributors of fluid in our diets but do not take the place of water. 

As a care manager, I am also trained to know that as we get older we tend to need fewer calories. After all, most of us are not as physically active as we once were and our metabolic rates slow down. Yet our bodies still require the same or higher levels of nutrients for optimal health.  Sometimes having this awareness does not make it any easier with my clients.  We must all be mindful and understand the challenges so many face when having to prepare healthy meals, especially as frailty becomes an issue. It is so helpful to seek guidance, while we are healthy and capable, about senior nutrition and forms of food that can best meet our needs emphasizing nutrient-dense foods, foods high in nutrients in relation to the calories they contain.  Complex carbohydrates; whole, enriched, and fortified grains and cereals, such as brown rice and 100% whole wheat bread are an important part of our diet. Brightly-colored vegetables, such as carrots and broccoli, deeply-colored fruit, such as berries and melon are all high in recommended nutrients. Any senior nutrition program should include low-fat and non-fat dairy products, such as yogurt and lactose-free milk, instead of whole milk products. Fish, poultry, lean meat and eggs are important sources of protein. Dry beans and nuts are good protein options and easy snacks. Think about cooking with liquid vegetable oils and soft spreads as they are low in saturated and trans fats. By example, canola oil is said to be one of the healthiest of the cooking oils; low in saturated fat content and high mono unsaturated fat. Sunflower Oil is low in saturated fat, high in Vitamin E. A healthy diet also includes olive oil. There are different varieties of olive oil. Extra virgin olive oil is most commonly used and the healthiest of all the oils; it is high in mono unsaturated fat which has been shown to help reduce the risk of heart disease.   

If you are a caregiver or have a loved one you care about, to ensure their personal safety become educated as best you can as to creative ways to generate more fluid intake.  Help make it easy to say ‘yes’ to fluids. Learn about senior nutrition and be an advocate whenever you can. When you are not certain, seek guidance from a health care provider. Remember, it is always best to be safe, not sorry. 

Related Articles
Parenting Tips - Does your Teen Have an Eating Disorder?
Diabetes Prevention Tips
Do You Need Granny Cams?  

• Tweet