As we become older, our bodies change – and so do our nutritional requirements. While we’re always recommended to maintain a varied and balanced diet, it’s difficult to know what that means at different life stages.
Over the age of 70, our diets are more important than ever, as the body struggles to absorb vitamins like it does when we’re young. That’s why ensuring seniors have plenty of vitamins is crucial.
So, whether you’re a senior looking to eat more healthily or a caregiver wanting to create a meal plan, we share various advice about getting a healthy diet.
It’s also worth mentioning that cooking and preparing a nutritious meal at least three times a day could be too much for seniors with mobility issues or underlying conditions. If this is the case, it might be worth moving your elderly relatives into assisted living homes.
5 portions of fruit and veg
Healthy diet choices and lifestyle options are a big priority in assisted living communities, as the aim is to ensure seniors stay happy, healthy, and independent. If you’ve already started looking into assisted communities, Brightview Bel Air assisted living to recommend asking managers about whether there are multiple options per meal, if they accommodate dietary requirements like coeliac, and what types of special occasion foods are available.
This can be fresh, tinned, or frozen; the latter will likely be easy to manage in terms of expiry dates! Like the rest of us, seniors should be eating at least five portions a day.
Tinned fruit should be in natural juices or water rather than syrups. For grazing, 30g of dried fruit is great to place next to their favorite armchair.
While fruit juice and smoothies count as a single portion, it’s worth only drinking them at mealtimes to reduce the chances of tooth decay.
Which vitamins do seniors need?
Vitamin D
Ensuring seniors get out and about in the sunshine for at least 20 minutes a day will help them draw in the vitamin D they need to stay healthy. This is also a good way to encourage them to stay active and social (as loneliness can be a significant problem for seniors living alone).
In the darker months, eggs, oily fish, and fortified cereals can be used to get their daily dose.
B12
Our bodies need B12 to produce red blood cells and to support the nervous system. Oily fish and dairy are a great natural source of this vitamin.
Reduce salt intake
Packaged and processed foods – which are often a go-to for seniors living alone – can have huge amounts of salt added. As we get older, we lose our sense of taste and smell, making salt a favourite seasoning. To compensate, try to incorporate other herbs and spices into freshly prepared food for a low salt diet.
As well as maintaining a healthy diet, seniors should stay active and hydrated. Consult their GP or dietician if they are struggling to balance their meals.
