What is the best diet for older adults?

Today, some nutritional principles are firmly established in the diet of older adults that can significantly improve their performance and quality of life through food.

One of the factors that changes over time is the decrease in the body's utilization of nutrients.

At this stage, the main allies are antioxidants, which help combat the accumulation of free radicals. This is also true for reducing calorie intake due to the decrease in physical activity. As a general guideline , a diet of 2,100 calories a day is recommended for men and 1,700 for women .

How to prepare the best diet for the elderly

Protein intake at this age is the same as that required by young people, and for optimal performance, it's best to have at least half of the protein of high biological value (of animal origin). Vitamins and minerals do not decrease, but they should be guaranteed with the daily consumption of fresh fruits, vegetables, and greens to provide fiber and regulate intestinal transport.

Adult life changes considerably from:

• meal times

• modification of sleep hours

• physical activity

• food restriction

• medical history

• hydration

• digestive function

Vitamin supplements can influence dietary intake for health conditions to prevent disease.

Most nutritious and recommended foods

Nutrition should be a key part of our lives . However, as adults, our needs become more specific, as one in three people may suffer from a chronic illness such as lung disease, heart disease, stroke, hypertension, and others.

Nutrition for older adults requires certain considerations that must be adapted to this stage. For example, the most appropriate cooking methods are boiling, stewing, and baking.

It should also be low in saturated fat and rich in complex carbohydrates , such as whole grains and legumes, to ensure their well-being. In addition, the opinion of a clinical nutritionist should be taken into account to determine if the person suffers from any illness or disease when deciding on a balanced diet for adults.

Nutritional changes at this later stage of life not only adapt to lower energy needs but should also take into account chewing difficulties. Therefore, hard raw foods should be avoided.

A diet for the elderly must include foods such as:

Foods to avoid

The main foods a person over 50 should avoid are the same ones a 20-year-old should start monitoring. This concern about food is something we should continue to maintain for the rest of our lives, as the only difference between the two is that one will have better support than the other.

One of the main mistakes in adult nutrition is a lack of motivation, independence issues (due to mobility), or loss of appetite. This is why many people replace a nutrient-dense meal with a snack that doesn't provide the necessary calories or nutrients . They rely on "snacks" that only generate unhealthy habits that can cause or worsen conditions.

What should the menu be like for an older adult?

Creating a balanced diet for older adults should take into account the supervision of a professional , moderation, and the right amount of each food. This is because it's based on providing energy and simply replenishing daily needs.

Therefore, the approach to nutrition is also important, regardless of your age. It's important to include physical exercise, which promotes body integration, prevents falls and the awkward postures we adopt with age, and compensates for the loss of muscle mass.

Creating a healthy and varied menu can be a daunting task. At Theramart, we've created a PDF guide on nutrition for seniors . You'll find information on food safety and ideas for diet planning for seniors.

The key to finding balance and a healthy diet lies in a variety of healthy foods that provide the necessary nutrients. We need to expand our creativity to create many combinations for our enjoyment. In addition to making you feel good, taking care of yourself is also the best form of prevention.

If you want to continue learning more about this rich and interesting topic, we invite you to read our CAREGIVER'S GUIDE: ASSISTED FEEDING OF DEPENDENT PATIENTS