Nutrition Tips For Seniors

Our bodies naturally grow and change over time. It's a simple fact of life, and nutrition is important every step of the way. Everyone needs healthy foods to help our bodies thrive, but seniors and the elderly have specific nutritional needs.

There are several factors affecting nutrition and healthy dietary choices for seniors. One area that greatly affects the health needs of the elderly is basic body composition. Hormonal activity, for example, decreases as a person ages. This results in weight gain and the loss of muscle and bone.

The following points outline other health considerations for people in their senior years:

Water

The amount of water found in the human body naturally decreases with age. Personal habits can also affect the fluid levels. Sometimes, seniors don't drink enough water simply because they don't feel thirsty. Other times, it's inconvenient or even difficult for them to pour a glass of water. For these reasons, elderly people can become dehydrated very easily. It is recommended, however, that seniors take in at least one ounce of water for every 2.2 pounds of weight.

Proteins

We need protein for good health at every stage of life. Protein prevents wasted muscle and supports a healthy immune system. While most seniors need less energy, they should still eat protein rich foods every day. Fish, eggs, poultry and lean meats are all good sources of protein.

Dietary Fiber and Carbohydrates

You are probably already aware that seniors require extra fiber. A fiber rich diet combined with plenty of water is valuable in preventing constipation. Further, the carbohydrates found in pasta, cereals, bread and other grain products are an essential ingredient to provide the energy needed by active seniors.

Dietary Fats

Seniors require less fat in their diets, because the body's metabolism naturally slows down as age increases. Still, it's important to be sure that the "good fats" are not altogether eliminated. Fat intake can be trimmed by choosing lean meats, fish, low-fat dairy products, and fat-free or fat-reduced preparation methods.

Stay Strong with Calcium

Many women and men don't get enough calcium, which is a vital element of nutrition for seniors. Older people should take in about 1,500 mg of calcium every day. Unfortunately, people often struggle with digestive problems from drinking milk, but they can take advantage of the many calcium-rich alternatives. Low-fat cheese, yogurt and broccoli are all great choices, and non-fat powdered milk can be used in many recipes.

Iron

Many older men and women suffer with a shortage of iron in the blood. It's a common problem that's easily remedied by eating natural sources of iron, such as breakfast cereals and lean red meat, on a regular basis.

Think Zinc

Zinc is one of the often-neglected elements of good nutrition. The problem is compounded because zinc isn't readily absorbed into the body. Try to include healthy servings of poultry, meat and fish to help meet the daily zinc requirement for the senior diet.

Vitamin B12

Men and women in their senior years often suffer with a condition known as atrophic gastritis, a deficiency of B12. The vitamin B12 is only absorbed into the system when an intrinsic factor is present in the stomach. A person with atrophic gastritis, however, will suffer from an inflammation of the stomach that causes bacterial overgrowth, impeding the intrinsic factor. Supplements are available from the doctor to help patients suffering from vitamin B12 deficiency.

To grow and remain healthy, people of all ages require a balanced diet rich in vitamins, minerals and nutrients. Seniors face additional age-related health concerns and should be particularly aware of their nutritional needs. Aging brings changes to every body, but good nutrition helps many seniors continue to lead vital, active lifestyles.

Article Source: http://www.healthandwellnesscentral.com

Writer Varian Sperks is a columnist for numerous popular Internet magazines, on healthy body and health diet fitness issues.

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