Nutritional Needs of Elderly People

Nutritional Needs of Elderly People

By mrghaz, November 17, 2010

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Nutritional Needs of Elderly People

As you get older and less active you need fewer calories – a fact often reflected in a smaller appetite and a lack of interest in food – requirements for vitamins and other nutrients increase rather than diminish with age.

Carbohydrates and Starches

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Whole grains, such as barley, brown rice and wholemeal bread, provide vitamin B, folate and other nutrients, along with insoluble fiber – which is essential for preventing constipation. Porridge made with milk, or fortified breakfast cereals, provide a simple prepared and nutritious start to the day.

Vegetables

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Dark green leafy vegetables such as cabbage, kale and spinach are inexpensive, easy to cook and provide many important nutrients, including beta carotene, vitamin B, E and folate, as well as calcium, iron and magnesium. Root vegetables such as potatoes, turnips and parsnips are filling, cheap and also provide carbohydrate, fiber and vitamin C.

Fruit

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Citrus fruit, strawberries and tomatoes all provide valuable vitamin C. Apples and pears contain useful soluble fiber, which helps to lower blood cholesterol levels. Bananas are a good source of potassium and carbohydrate. Eat plenty of fruit, ensuring a joint fruit and vegetable intake of at least five 100g (3 1/2oz) serving daily.

Dried Beans, Peas and Lentils

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Pulses, a cheap source of protein, are best eaten with grain foods, such as bread, rice or pasta, which provide the essential amino acids to complete the chain of protein in pulses. Pulses are a good source of most B vitamins and fiber (both insoluble – needed to prevent constipation – and soluble, which may lower blood cholesterol levels). Baked beans on wholemeal toast provide a hot, nourishing meal.

Meat and Poultry

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Offal, such as liver and kidney is an inexpensive and concentrated source of protein. Like all other meats, it supplies vitamins A, B12, D, E, thiamin and folate, as well as iron and zinc. Poultry is particularly useful, the meat is an excellent source of easily digested protein, and the carcass can be boiled up to make a stock for soup.

Dairy Product

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Milk, cheese and yoghurt are inexpensive sources of complete protein. They contain the vitamin A, B12, folate, riboflavin and niacin, and provide calcium (vital for bone mass). Use about 250ml (9fl oz) of milk per day, on breakfast cereals or in drinks. Unless you have high blood pressure or raised cholesterol levels, you can eat about 250g (9oz) cheese per week.

Eggs

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Easy to cook, eat and digest, eggs are an excellent and inexpensive source of complete protein. They also provide vitamin A and D. However, because they also contain high levels of cholesterol, it is probably best not to eat more than three or four eggs a week.

Fish

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All fish provide high-grade protein and B vitamins. Oily fish, such as mackerel and herring, are inexpensive and provide essential fatty acids, vitamin A and vitamin D. Tinned only fish such as salmon and sardines offer most of the benefits of fresh oily fish with the added bonus of edible bones which are good source of calcium.