Rational nutrition of the elderly. Nutrition of the elderly: basic principles and rules Features of nutrition of the elderly
Based on age classification, people over 50 are divided into three groups:
- people of mature age - 50 - 60 years.
- elderly people - 61 - 74 years.
- people of senile age - 75 years and more.
Aging is a natural process, biologically natural. It is based on a slowdown in a number of physiological and biochemical reactions, a decrease in resistance to external influences, etc.
There is a weakening of all body systems, including the digestive system.
- Decreased motor and excretory functions of the stomach. Such changes are typical for 80% of people over 50 years old.
- The acidity of the gastric juice and its digestive capacity decrease, which causes the development of putrefactive microflora in the intestine, and negatively affects the digestion process.
- Decreases two to three times the speed in the small intestine. Possible deterioration in absorption and.
- There are age-related changes in the pancreas, in the salivary glands, in the liver.
But first of all, the work of the cardiovascular system worsens in the elderly. Atherosclerosis arises and develops: a disease in which there is a thickening of the walls of blood vessels, loss of their elasticity and the appearance of fragility.
However, the aging process can be accelerated or slowed down with the help of nutrition. Principles of rational nutrition in old age:
- Limit your diet to avoid overeating.
- Ensure a high biological usefulness of the diet.
- Implement anti-sclerotic orientation.
Excess weight also affects the development of processes leading to aging.
Once again, I would like to emphasize thatIn old age, in order to maintain the normal state and performance of the body, it is necessary to eat right. If nutrition is balanced, then it significantly affects the development of the aging process. And therefore, it is necessary to properly organize nutrition and be sure to take into account the capabilities of the digestive system, the functions of which decrease over time.
Older people need to eat in moderation - this is the first rule.
The second rule of nutrition for the elderly is that nutrition should be biologically complete, balanced.
And the third - you need to add to the diet foods that contain anti-sclerotic substances.
In old age, the formation of tissues in the body is completed, and therefore the body's need for protein is much less than in youth. The intensity of physical activity also decreases with age. And in this case, the rate of protein in the body must be lowered. But at the same time, in older people, the regeneration of worn-out cells occurs, which requires quite a lot of protein. That is why in the diet, 55% of the total reduced amount of proteins should be animal proteins. But the amount of fat consumed must be limited, since the abundant consumption of foods containing fats has a strong effect on the development of atherosclerosis. In addition, it is quite difficult for the weakened digestive system of an elderly organism to process a large amount of fat. Therefore, in the first place it is necessary to limit the consumption of animal fats. But in the diet can be both butter and vegetable oil. However, the latter should not be abused, since a large amount of vegetable fats adversely affects digestion.
In general, the amount of carbohydrates that the body receives exceeds the amount of proteins. But in old age with little physical activity, the amount of carbohydrates consumed must be reduced. This is very necessary for the body, since an excessive amount of sugar negatively affects the activity of beneficial intestinal microflora. In this case, you need to consume more complex carbohydrates, but the amount of easily digestible carbohydrates should be reduced.
Older people especially need vitamins, as they help to slow down the aging process. The vitamin complex normalizes the state of the nervous and vascular systems, and also inhibits the development of many "senile" diseases, including atherosclerotic ones.
Vitamin C is one of the most useful and necessary vitamins for the body of people at any age. It is this vitamin that sets the balance between cholesterol synthesis and its processing. Vitamin C also increases the reactivity of the human body. However, it is impossible to abuse vitamin C - it has a bad effect on the functioning of the pancreas. The body also needs vitamin P, which helps to lower blood pressure with increased hypertension, and vitamins that inhibit the development of atherosclerosis: folic and pantothenic acids, choline, B6, B12, F.
In the diet of people after 55 years, the amount of minerals should be less than in the diet of middle-aged people. In old age, the body accumulates minerals. This may be, for example, the accumulation of salts in the joints or in the walls of blood vessels. But there are also cases where the cause of osteoporosis was salt deficiency. That is why you should be very careful in the use of minerals.
In the products that the elderly consume, microelements such as calcium, potassium, iodine, and magnesium should prevail. The norm of calcium intake per day after the age of 55 is 800 mg. The recommended intake of magnesium should be 400 mg per day. If this trace element is not enough, then the calcium content in the walls of blood vessels increases in the body. Potassium is very important for the body, as it increases the contraction of the heart, and also helps to remove excess water and sodium chloride from the body. Iodine is necessary for the body, namely for the implementation of phosphorus-calcium metabolism, which is very important for the elderly.
Remember that with age, the body's need for calories decreases, and therefore it is necessary to reduce the calorie content of food by reducing the amount of easily digestible carbohydrates and animal fats.
Basic principles of nutrition for the elderly:
- Limit the consumption of animal fats, namely: butter, cream, fatty meats, fish roe, offal. You need to eat foods that are cooked without adding fat: stewed, baked, boiled, or steamed.
- Limit salt and sugar intake. The norm of sugar per day is up to 50 grams (as part of drinks, confectionery), and the norm of salt in the body is up to 5 grams (as part of fish and meat dishes).
- Consume low-fat fermented milk drinks fortified with probiotics.
- The diet should contain polyunsaturated fatty acids. They are part of vegetable oils, found in fatty fish.
- Eat more foods containing vitamin C: oranges, currants, gooseberries, grapefruit, blueberries, lemon, rosehip broth.
- The diet must contain foods containing a large amount of potassium and magnesium salts, namely: carrots, milk, nuts, dried apricots, millet, potatoes, beets, rice, cabbage, prunes.
- Increase the intake of foods rich in dietary fiber: vegetables, fruits, berries, bran bread, whole grain bread.
- Eat foods with a significant content of B vitamins: bran, bread, legumes, dairy products, cereals, fish.
- Stick to fractional and frequent meals.
In order for the body to function normally, you need to regularly eat the following foods:
- Sour-milk drinks with low fat content: fermented baked milk, kefir, yogurt. These drinks are a necessary source of protein, vitamin B2, calcium.
- All kinds of cereals. Oatmeal and various other cereals in their composition contain food, natural, soluble fibers that reduce blood sugar and cholesterol levels.
- At least 3 times a week you need to eat legumes: peas, beans, lentils. They are an excellent source of protein and significantly reduce the risk of developing cardiovascular disease and osteoporosis. However, if you have diseases of the kidneys and joints, gout, then these products are strictly contraindicated.
- Also, at least 3 times a week, you need to eat fatty fish - herring, mackerel, sardines. The fat contained in fish ensures the correct, harmonious functioning of the heart, and also helps to strengthen the immune system and normalizes cholesterol metabolism. Fish contains protein, zinc, iron, vitamin A and D.
- Be sure to include in the diet of various herbs (dill, cilantro, parsley), which is a source of vitamin C and folic acid. But it is best to eat greens fresh and no less than 2 times a day.
- Also, for the elderly, a variety of fruits and berries are needed, which contain many biologically active compounds and natural dietary fiber. They help protect the body from malignant neoplasms, and blood vessels - from cholesterol.
- Every day you need to eat seeds and nuts, as they contain protein, polyunsaturated fatty acids and vitamins.
- Of course, you need to use all kinds of vegetables, both raw and stewed or boiled.
Indicative menu for people over 55
Breakfast:
oatmeal;
omelette;
tea with milk, you can just herbal or green tea.
Lunch:
fresh fruits or berries;
baked apple.
Dinner:
cabbage soup;
boiled fish with mashed potatoes;
carrot salad dressed with sour cream;
compote or jelly.
Afternoon snack:
rosehip decoction or herbal infusion.
Dinner:
cabbage rolls stuffed with vegetables;
cottage cheese pudding;
tea with honey.
For the night:
kefir.
In addition, throughout the day you can:
10 g butter;
300 g of bread;
30 g sugar.
At the moment, experts have proven that if you reduce the consumption of sweet, fatty foods in the diet, and also if you increase the consumption of various dairy products, whole grain bread, fish, and various cereals, you can extend your life. You just need to adjust your diet to avoid many diseases. And also it is necessary to remember about the minimum physical activity.
According to centuries-old observations, the life expectancy of earthlings is constantly growing. If at the beginning of the last century the average life expectancy was 35-40 years and 50-year-olds were considered very old, then by the end of the 20th century the average life expectancy increased to 70-75 years.
According to the age classification of the World Health Organization, biological age has now changed significantly. From 25 to 44 years old- this is a young age; 44-60 years old - this is middle age; 60-75 years - elderly age; 75-90 years old- senile age; 90 years and older are long-lived. Moreover, in many developed countries there is an increase in the elderly, senile age and centenarians.
Scientists have not come to a consensus regarding the reasons for such a sharp increase in life expectancy. Some attribute this to the development of civilization: from cave life, a person moved to warm dwellings, provided himself with enough food, medical care, etc. Others explain this by the evolutionary development of the human race ...
Be that as it may, but an important influence on the life of a person of any age, and even more so the elderly, has nutrition.
Changes in the body of the elderly
The process of human aging is manifested by the natural development of changes in the structure and function of various organs, including the organs of the digestive system. The most pronounced changes are observed from the side of the oral cavity:
- Preserved teeth have a yellowish tint and varying degrees of wear.
- Decreases the volume of the oral cavity, salivary glands, the filiform papillae of the tongue disappear, the mimic and chewing muscles, the bones of the facial skull atrophy.
- With age saliva production decreases, therefore, in the elderly and old people, dry mouth, cracked lips and tongue are often observed.
- As a person ages the esophagus is somewhat lengthened and curved due to an increase in kyphosis of the thoracic spine, expansion of the aortic arch.
- With age the frequency of reflux increases (reverse reflux of the contents of the stomach into the esophagus), which is associated with a decrease in the tone of the muscles of the esophageal sphincter.
- is increasing total length of intestine , lengthening of separate sites of a large intestine is more often observed.
- Changes intestinal microflora: the number of putrefactive bacteria increases, lactic acid decreases, which contributes to the growth of endotoxin production and, ultimately, the disruption of the functional state of the intestine and the development of the pathological process.
- going on reduction in liver mass.
- gallbladder increases in volume due to lengthening, increasing the tone of the muscles of the bladder wall, which also contributes to the stagnation of bile. This factor, combined with increased cholesterol secretion, creates the prerequisites for the development of gallstone disease in elderly and senile people.
- Atrophic changes pancreas develop after 40 years.
Malnutrition in old age often leads to serious diseases such as chronic gastritis,peptic ulcer, chronic hepatitis, chronic pancreatitis, chronic colitis, diabetes mellitus, etc.
In order to avoid such diseases it is necessary: strictly adhere to the principles of nutrition,satisfy the body's need for nutrients, adhere to a diet.
Compliance with the principles of nutrition
When organizing the nutrition of the elderly, it is necessary to take into account, first of all, the reduced capacity of the digestive system. In this regard, the main requirements for the nutrition of the elderly are:
- moderation, those. some limitation of nutrition in quantitative terms.
- security high biological usefulness of nutrition due to the inclusion of sufficient amounts of vitamins, biomicroelements, phospholipids, polyunsaturated fatty acids, essential amino acids, etc.
- enrichment nutrition with natural anti-sclerotic substances contained in significant quantities in some foods.
Need for nutrients
Full satisfaction of the needs of an aging organism in nutrients is a guarantee of protection against diseases. What is this need?
- Need for proteins. A decrease in overall performance in old age and often the cessation of intense physical work is the basis for reducing the protein norm. However, the elderly still need to regenerate the restoration of worn out, obsolete cells, which requires protein (the more, the higher the wear and tear of tissues).
- Need for fats. Fats in the diet of the elderly should be limited. A connection between abundant fat consumption and the development of an atherosclerotic process has been established. Along with butter, vegetable oil must also be used. It in the amount of 20-25 g per day provides a sufficient intake of those substances that are necessary in old age (polyunsaturated fatty acids, etc.).
- Needin carbohydrates. In the generally accepted formula for a balanced diet, the amount of carbohydrates is on average 4 times higher than the amount of protein. Such a ratio of protein and carbohydrates is acceptable for the elderly only with an active, mobile lifestyle. With little physical activity, the amount of carbohydrates should be reduced. Desirable sources of carbohydrates are whole grain products (rye and wheat bread made from wholemeal flour, etc.), as well as potatoes and other vegetables. You should also use foods that contain a lot of fiber and pectin. Fiber helps to remove cholesterol from the body.
Of particular value are raw vegetables and fruits, which have the most active biological effect.
- Need for vitamins. Vitamins, due to their properties, are able to a certain extent to slow down the aging process. Of particular importance are vitamins that have a normalizing effect on the state of the vascular and nervous systems, as well as vitamins involved in reactions associated with inhibition of the development of the sclerotic process, these are vitamins: C, P, B12, B6.
- Need for minerals. The balance of minerals in the diet of the elderly is needed to a lesser extent than in mature and middle age.
Of particular importance in the mineral metabolism of the elderly is calcium. Its excess leads to the deposition of salts in the walls of blood vessels, in joints, cartilage and other tissues.
Currently, the generally accepted norm of calcium for the elderly is the norm adopted for adults, i.e. 800 mg. per day.
- INAn important mineral element in old age is magnesium. It has an antispasmodic and vasodilating effect, stimulates intestinal motility and increases bile secretion. The effect of magnesium on lowering blood cholesterol has been established. With a lack of magnesium, the calcium content in the walls of blood vessels increases. The main sources of magnesium in human nutrition are cereals and legumes. The daily requirement for magnesium is 400 mg.
- Potassium also playsimportant role in old age and old age.It increases the excretion of water and sodium chloride from the body. In addition, potassium enhances heart contractions. All foods in the diet are involved in the daily supply of potassium. However, in old age, the most profitable source of potassium are raisins, apricots, potatoes.
- For the elderly it is desirable to strengthen the alkaline orientation of nutrition through increased consumption of milk and dairy products, potatoes, vegetables and fruits.
- For Belarus as a whole characterized by iodine deficiency. Therefore, the intake of iodine in the aging body is important. It is necessary to carry out the prevention of iodine deficiency by using iodized salt or using a daily dose of potassium iodide - 150 mcg.
Diet
In old age, the diet is of particular importance for the prevention of aging. The main principles of the diet of the elderly are:
- eating at exactly the same time;
- limiting the intakeWowquantities of food;
- exclusion of long intervals between meals.
Four meals a day are recommended. A diet can be set to five times a day. This mode is most rational in old age, when food should be taken in smaller portions and more often than usual. With 4 meals a day, the food ration is distributed as follows:
for the first breakfast 25 %,
for second breakfast 15 %,
for lunch - 35 %
and for dinner - 25 %
from the daily diet.
Approximate daily diet for the elderly
First breakfast: omelette - 100g., oatmeal milk porridge - 150g., tea with milk - 150/50g.
Lunch: fresh fruits or berries - 150g, baked apple - 130g.
Dinner: carrot salad with sour cream - 100g, vegetarian cabbage soup (with vegetable oil) - 250g, boiled fish baked with mashed potatoes -85/150g, compote - 150g.
Afternoon snack: rosehip broth - 150 ml. vegetable or fruit juice - 200 ml.
Dinner: Cottage cheese pudding - 100g, cabbage rolls stuffed with vegetables (in vegetable oil) - 150g.
For the night: Kefir - 200 ml.
All day: bread - 250-300g, sugar - 30g, butter - 10g.
What is the secret of active longevity?
According to geneticists, the biological age of a person is set to 150 years.
What is not necessary and what must be done in order to live at least 100 years?
Laziness and overeating- the most dangerous vices that shorten life.
Anger, envy, despondency, melancholy, intolerance- the main causes leading to illness and shortening life.
What helps a person to live happily ever after?
strong affection to freedom and independence. Always remain internally free and independent.
- Stick to principles of a healthy lifestyle.
- Observe mode of work, active rest and rational nutrition.
- Want not get sick and live longer - move.
- Not complicated physical exercises and walks are necessary for an elderly person more than food.
- Moderate and feasible physical activity can give a five-fold increase in the production of endorphins - hormones of happiness.
- Refusal from bad habits (smoking, consumption of alcoholic beverages, etc.).
- active workbrain to preserve memory and mental clarity. Do not let the brain become decrepit: continue to work professionally, help young colleagues, write articles, books, learn foreign languages, solve crossword puzzles, memorize poems, etc.
- Track for pulse and blood pressure. The normal heart rate is 60-70 beats per minute. Blood pressure at 60 years of age and older should not exceed 160 by 80-90 mm Hg.
You must always remember:
Only a happy person can live long, and it depends on him!
Today we will talk about how to eat the elderly. I am often asked about this.
Alas! We are getting old! With age, the metabolism in the human body slows down, it becomes more difficult to maintain the previous form, you have to reconsider your eating habits. The very first wave of metabolic decline passes after twenty-five years, but it is so insignificant that it is rarely noticed by anyone. The second wave is stronger, it passes after forty years. After this age, it is already necessary to adjust your diet and carefully monitor it.
But now, if after forty years you can still actively play sports, thereby maintaining your figure in good shape, then after sixty, this is quite problematic to do.
My favorite aunt - Zamuraeva Claudia Ivanovna
How to eat properly for older people?
It is worth considering that complex carbohydrates are very important in old age, thanks to them a lot of energy appears in the body, respectively, and a person can lead a more active lifestyle. In addition, most older people have bowel problems. How to eat with constipation in the elderly? Certain foods will also help fight them.
Most complex carbohydrates are found in whole grain bread, legumes, cereals (which are boiled in water), pasta, of course, from durum wheat, and mushrooms.
By consuming these foods, you will provide your body with good nutrition and save yourself from many problems. In addition, it is almost impossible to get better from the above products, since the body spends a lot of energy on their digestion.
But simple carbohydrates should be completely excluded. By consuming them, you run the risk of gaining extra pounds, which in old age will be very difficult to get rid of.
In addition, it is very useful to eat vegetables. Of course, they should always be eaten, at any age, but older people must do this. Natural vegetables contain an incredible amount of vitamins that help the immune system stay at the proper level, and also support the functioning of the cardiovascular system. Make sure that carrots, asparagus, sorrel, spinach, and cabbage are always present on your table. By eating them daily, you will forever forget about absolutely any problems with the intestines. Also, vegetables contain very few calories, respectively, they can be eaten in large quantities and not be afraid to get better.
There is a very useful drink for cleansing blood vessels. You need to grate a lemon with zest and a head of garlic on a fine grater, mix and pour 600 ml of boiled, but chilled water. Leave for two to four days. Strain and drink on an empty stomach 50 ml each in spring, autumn and winter.
The older a person gets, the less calcium is contained in his body, and this problem must be addressed. This can be done only by eating dairy products, calcium from them is absorbed very easily. It is best to give up cow's milk, as lactose is absorbed much worse with age. Give preference to other dairy products, as well as lactose-free milk. It is most useful to include kefir, various starters, as well as low-fat yogurt and cottage cheese in your daily diet. These foods are best eaten for breakfast or dinner.
Everyone is used to the fact that proteins are necessary for the body and protein foods should be consumed in large quantities, but older people should reduce the protein content in their diet. It becomes difficult for the body to digest it, creating a huge burden on the kidneys. Of course, in no case should you give up protein, try to eat foods rich in it only once a day. The most useful are lean veal, chicken fillet, as well as various seafood.
It is worth giving up fats, as they can harm the body with age. Choose foods that are rich in vegetable fats, such as nuts and avocados.
And how to eat older women? Does nutrition depend on gender?
Certainly! From the table, you can easily understand that the difference in the daily caloric intake of women and men should be different.
With age, every elderly person has his own “backpack” with diseases behind him. Of course, nutritional features for each disease must be taken into account. The information on my blog will help you with this. For example, you will find out what you can eat with a stomach ulcer.
Important details in the diet of the elderly:
- daily you need to eat cottage cheese 2.5% fat;
- it is better to replace meat and fish soups with vegetable ones;
- minimize the use of fried foods, and completely impose a taboo on smoked meats;
- daily it is recommended to eat only 100 g of boiled or stewed fish (meat is possible);
- 1 - 2 times a week to bet on legumes or lentils;
- have dinner no later than a couple of hours before bedtime.
You have learned how to eat properly for the elderly. You just need to remember that even if you could eat any food in any quantities all your youth and not get better, you are unlikely to be so lucky in old age. That is why it is necessary to carefully control all the food that enters your body.
Nutrition of the elderly occupies a separate place in dietology. Knowing the general rules of a balanced diet will help maintain health and vitality at any age.The main task of the nutrition of the elderly is to provide the body with energy, plastic and other substances in order to maintain vital activity and correct various conditions. The development of healthy nutrition rules for the elderly and elderly is carried out on the basis of scientific knowledge about the processes occurring in the human body during aging. Factors such as a slowdown in metabolism, the presence of diseases, lifestyle changes, and psychological characteristics are taken into account. The principles of healthy eating for the elderly allow you to create a complete diet that takes into account the individual needs of each person.
In the elderly (60-75 years) and old (75 years and older) age, many people begin
act up, picky food, forget to follow the regimen. At that time
the support of loved ones is especially important - not only in everyday life, but also in psychological
plan. It is believed that a person's attitude to food shows his attitude to life.
in general, therefore, fully and happily eating elderly people
stronger and more energetic than their peers, who are indifferent to food.
Principles of nutrition for the elderly
The energy value of the diet should clearly correspond to the needs of the body. Two points matter here: firstly, with age, the rate of metabolic processes decreases, and secondly, the body's energy costs are much less than at a younger age. Excess calorie intake will only increase the burden on the aging body, so you should exclude foods that do not bring benefits, and use all the rest in moderation.
The mode of eating should be fractional: the older the person, the more important the rhythm and regularity of all processes. In addition, eating often and in small portions allows you to save the body from the effects of overeating. Fractional nutrition allows you to maintain a constant level of sugar in the blood, which is especially important in old age. The optimal number of meals is 5-6 per day.
The composition of the diet should be varied, since the needs of the body should be fully satisfied. In this case, changes in the body's ability to absorb nutrients from food should be taken into account. With age, these abilities decrease, so an important feature of the diet in old age is easily digestible foods and dishes rich in everything you need.
Correction of nutrition, taking into account diseases and characteristics of the human condition. Some diseases require a reduction in the proportion of proteins in the diet, while others are recommended to limit carbohydrates - all this is of particular importance in old age, therefore, when compiling a diet, it is necessary to take into account not only the general recommendations of nutritionists, but also the instructions of the attending physician.
Food should be tasty, with a pleasant smell, its appearance should cause appetite. It is also important to be able to replace one product with another in the event that an elderly person refuses a dish they did not like.
Slow metabolism, lack of appetite, unwanted side effects from taking numerous medications, capriciousness in eating, a tendency to overeat, a high risk of food poisoning and atherosclerotic changes - these are the main problems that every elderly person will inevitably face. To reduce the negative effects, changes in the usual diet should be made.
Protein Sources
Protein is preferably obtained from fish and seafood - they are better absorbed and richer in useful substances. Seafood in old age is advised to use almost daily. It is advisable to cook them for a couple or boil. It is advisable to reduce the consumption of meat to 1-2 times a week, soups on meat broth - up to 1. 2-3 eggs per week are allowed. Dairy products are recommended, but they must be low-fat.
Sources of Fat
It is desirable to use fats mainly of vegetable origin. Unrefined vegetable oil must be consumed fresh - in salads, with vegetables, cereals, etc., while it is not necessary to abuse the oil. Animal fats are necessary for the normalization of cholesterol metabolism, but in small quantities: the fats contained in eggs and dairy products are quite enough. Butter is allowed (no more than 1 sandwich per day).
Sources of carbohydrates
Carbohydrates are the cornerstone of nutrition in old age. Digestible carbohydrates should be complex (polysaccharides), slowly releasing energy. At the same time, there should also be a lot of indigestible carbohydrates (dietary fibers) in the diet of an elderly person - they ensure the absorption of various substances and contribute to the normal functioning of the intestines: they help to avoid constipation, which are common in old age, and have a moderate stimulating effect on the organs of the digestive system. The diet of older people should include wholemeal bread, cereals (buckwheat, oatmeal and others), vegetables, fruits. The gifts of nature and the garden are preferably eaten fresh, boiled, stewed, vegetarian (vegetable and cereal) soups, puree soups, casseroles are useful.
Sources of micro and macro elements, vitamins
Micro-, macroelements and vitamins are important at any age, but older people need to make up for their deficiency constantly - with age, useful substances are absorbed worse. Doctors recommend trying to get everything you need with food, but an additional intake of vitamin preparations is indicated for almost all people over 60 years of age. This is especially true of vitamins C and E, calcium, iron. Of course, vitamins must be taken as prescribed by a doctor.
Restrictions and prohibitions
Restrictions on the diet of older people are associated with different features of their body. An important role here is played by the desire to reduce the risk of obesity, cardiovascular disease, exacerbation of diabetes mellitus. That is why you should abandon the "empty calories": sugar, pastries and confectionery, replacing them with fruits, berries, honey. Fine flour bread and polished cereals are also undesirable.
Excessive load on the digestive system in old age is harmful - you can not overeat, eat hard-to-digest foods (legumes are allowed, but little by little, coarse fiber - with caution), eat salty, spicy, smoked.
A categorical "no" in the diet of the elderly
Particular attention should be paid to the complete exclusion from the menu of semi-finished products, industrial sausages, fast food, carbonated drinks. Alcoholic drinks are allowed in very moderate quantities and only if there are no contraindications. It is best to give preference to a glass of dry wine.
Minimize salt intake - excess salt increases the risk of cardiovascular disease, disrupts calcium metabolism.
The monotony of the diet is an enemy not only for appetite, but also for all physiological processes, therefore it is extremely undesirable to “get hung up” on any one product.
Soul - harmony, body - health
For the full assimilation of food in old age, not only the characteristics of food are important, but also the general condition of the person. Moderate physical activity helps to normalize digestion and keep the whole body in good shape. The psychological atmosphere at the table is also extremely important - both for appetite and for digestion in general. Reading and watching TV while eating is undesirable, but a pleasant conversation with loved ones, on the contrary, is useful.
Expert: Galina Filippova, general practitioner, candidate of medical sciences
Natalia Bakatina
Let us take as a basis the daily requirement for proteins, fats and carbohydrates for the elderly, taking into account the theoretical weight of a particular person. For 1 kg of body weight you need:
- 1 g of proteins;
- 5 to 7 grams of carbohydrates;
- from 0.8 to 1 g of fat.
Features of nutrition of the elderly
- Calories in the diet of the elderly. After 50 years, to maintain a stable body weight, fewer calories are required than at a younger age - an average of 1900 kcal / day for a woman and 2300 kcal / day for a man (versus 2200 and 2900 kcal / day, respectively, in previous years). With a sedentary lifestyle, they naturally require less than with an active one.
- Proteins in the diet of the elderly. A man over 51 needs about 63 g of protein per day, a woman of the same age group needs about 50 g. In both cases, the need for it is the same as for people from 25 to 50 years old. As we age, it practically does not change, but interest in protein foods often fades. Dr. Pamela Stark-Reid, of the National Institutes of Health in Bethesda, Maryland, USA, says: “As people get older, they become less attracted to foods that are difficult to chew, including most meats. And as a result, getting the right amount of protein becomes more difficult.” The best sources are lean meats, poultry, eggs, soy and dairy products. Eggs are good because they contain, as experts say, the “ideal” protein for us. In addition, they can be included in a wide variety of easily digestible dishes.
- Vitamins and minerals in nutrition. The key to the health and longevity of most people is a diet that is high in calories, low in fat, and rich in nutrients. When compiling it, we must remember: the more diverse the products, the more likely they will give the body everything it needs. Special attention of gerontologists is attracted by the benefits for the aging body of certain minerals and vitamins, primarily A, C, E, D and folic acid (B9).
One study even suggests that antioxidants, including beta-carotene (a precursor to vitamin A), vitamins E and C, may "rejuvenate" a person's mental and motor abilities. In order for the body to receive sufficient amounts of these substances, it is necessary to eat more fresh berries and fruits (oranges, grapefruits, strawberries, blueberries), as well as dark green leafy vegetables (spinach, broccoli).
Of the minerals in the elderly, calcium is especially important. After the age of 51, both men and women need to increase its standard daily dose by 200 mg, i.e., up to about 1200 mg. 1 glass of milk contains about 300 mg of calcium. A lot of it is also in yogurt, cheese, canned salmon. If your family member is lactose intolerant (milk sugar), talk to your doctor about calcium supplements. The need for this element must be satisfied in any way.
Sources of Nutrients in the Diet of the Elderly
- Proteins are found in meat, eggs, milk, cheeses (use them natural and organic), as well as in wheat, rice, oilseeds.
- Carbohydrates are found in vegetables, fruits (fresh and dried), starches in cereals and some root vegetables such as potatoes, and in milk and dairy products.
- Fats are found mainly in oilseeds (nuts), such as almonds (54%) and hazelnuts (60%), as well as in the sprouts of most cereals, vegetable oil and animal fats, milk, butter, cheese, fish.
In modern times, white bread has lost much of its nutritional value. Only special types of bread, and especially whole grain bread, contain substances necessary for our body: amino acids, vitamins E, B, B2, phosphorus, magnesium, calcium, iron, copper, trace elements, etc., as well as a complete set of enzymes , which are especially abundant in bran.
Features of nutrition in old age - dietary fiber
There are so many sources of proteins that it is not difficult to get enough of them. Another thing is dietary fiber. According to Dr. David Reuben of UCLA School of Medicine, getting his recommended daily allowance of 25g is a lot of work.
The best sources of fiber are whole grains, i.e. bran-containing foods, including bread, cereals, cereals. Carefully read their composition on the cereal box. “Most varieties contain 1-3 grams of fiber per serving,” explains Dr. Reuben, “but some have 9 grams or even more. Obviously, with them and you need to start your day. A lot (though less) of fiber is also in brown rice, oatmeal, apples, avocados, blueberries, raspberries, beans, popcorn.
Water in the diet of the elderly
Ensuring that an elderly person receives an adequate amount of it is perhaps even more important than providing him with wholesome food. By old age, people almost cease to feel thirsty, even if the body does not have enough water. Hence the widespread age-related problem - dehydration, or dehydration.
Appetite stimulation in the elderly
Knowing how many useful substances your elderly relative needs per day, you by no means guarantee his good nutrition. Most people, and especially older people, sitting at the table, are guided not by dietary recommendations, but by their taste sensations and hunger - or lack of it.
And in old age, one of the main problems associated with normal nutrition is lack of appetite. “Taste and smell weaken with age, and as a result, dishes lose their former attractiveness,” explains Dr. Stark-Reid. “And if food no longer brings pleasure, you want to eat much less than before.”
Other age-related causes also lead to loss of appetite. It can be beaten off by diseased teeth, gums and jaws, ill-fitting dentures, depression, poor digestion, and the influence of various medications. However, some changes in the menu still allow you to feed an elderly relative as dietetics recommends.
Seasonings in the diet of the elderly
“Tastes, as they say, don’t argue, and no seasoning will make a dish attractive to one and all,” says Stark-Reid. However, if a person’s taste buds do not work well, you can “reach out” to them by individually selecting spicy or spicy additives for healthy, but bland food. Garlic, pepper, basil, oregano, cinnamon, and a host of other spices have a strong enough flavor to whet the appetite of most people.
Comfortable fit for the elderly
Obviously, an old man who has difficulty chewing or swallowing needs to cook something thinner and softer. "In many cases, the amount of food eaten depends on the ease of eating it," says Dr. Stark-Reid. For example, an elderly person, as a rule, is easier to cope with a doctor's sausage or chopped cutlet than, say, a smoked ham or a piece of tenderloin. A whole chicken breast may be too much for him, but if you cut it into small pieces and stew them with vegetables, you will be fine.
Multipurpose foods in nutrition
It is not easy to provide the right amounts of nutrients to a person suffering from lack of appetite or poor digestion. To do this, it makes sense to use products that contain more of what the body really needs in a small portion. "You need to be clear about the difference between 'empty' and 'useful' calories," says Stark-Reid. For example, a glass of milk is both water, and proteins, and calcium, and vitamin O. Orange provides water, dietary fiber, calcium, potassium, and various vitamins at the same time. But a sweet bun is more nutritious than both, but there are almost no healthy substances in it.
Nutritional considerations for older people with heart problems
First of all, hearts need more fresh vegetables and fruits. They are advised to get more than half of their calories from foods rich in "complex carbohydrates", i.e. starch and dietary fiber. These are vegetables, fruits and whole grains. When compiling a menu for the core, include as many natural products as possible that have not undergone any pre-cooking. We are talking about the same fresh vegetables and fruits, as well as purchased raw meat, fish and poultry. Confectionery, crackers, sauces, canned food, sausages, all kinds of convenience foods and street snacks such as pasties, whites and hot dogs usually contain too much salt and saturated fat, so people with cardiovascular problems (and everyone else) are contraindicated. If you have to use ready-made products, such as cereal, study their composition given on the package. The first ingredients in it should be something "whole", such as whole grains.
Features of nutrition at high risk of heart attack and stroke
With a high risk of heart attack and stroke in old age (and after them, of course), salt, saturated fats and cholesterol are very harmful. It would be nice to get no more than 30% of calories from all fats, including less than 10% from saturated fats. Calculating these percentages is not so difficult. The packaging usually indicates the total calorie content of one serving of the product and the amount of "fat" calories in it. If there are more than a third of the latter, either look for a leaner version of the same, or degrease the rest of the food that day as much as possible. Most saturated fats and cholesterol in fatty foods of animal origin: whole milk, eggs, butter, cheese, meat.
Therefore, the elderly core (and any other person) should switch to low-fat dairy products. When cooking, replace butter with water, lean broth, wine, or non-stick cooking spray. And in general, it’s better not to fry, but steam, boil, bake or stew. Do not include more than 90-150 g of red meat in a serving and replace it with fish or chicken whenever possible.
The need for calcium in old age
In particular, magnesium acts as a calcium stabilizer: on the one hand, it promotes its fixation in bone tissues, and on the other hand, it allows you to remove excess harmful calcium compounds deposited on the walls of blood vessels and in joints. It can be assumed that part of the calcium that is washed out of the bones of an elderly person who is deficient in magnesium just settles on the joints and walls of blood vessels.
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