Healthy Eating Tips For The Elderly

<h1>Healthy Eating Tips For The Elderly</h1>Author: <a title="Ken Snow" href="http://www.articlesbase.com/authors/ken-snow/4130.htm">Ken Snow</a> The body composition of man is always in a dynamic state and hence keeps changing, especially in old age. This affects the nutritional requirements of the body and hence healthy eating can be a challenge particularly for the elderly. Also, in old age the hormones start losing their activity, thereby making the body lose muscles and bones and gain fat. There are some factors, which if kept in check, can help all of us lead a healthy life. 
 
In elderly people, the intake of fat should be limited. This can be achieved by making small changes in your diet like choosing lean meats, low fat dairy products and cutting out fried food. It is important to note that fats should not be totally eliminated from the diet. Since at this age the body starts to lose muscles, proteins become a crucial part of the diet plan. It also helps in building up a healthy immune system. 
 
High quality proteins like eggs, poultry and fish should be included in the diet. Carbohydrates are a major source of energy. However, it is important that older people choose carbohydrates that are high in fiber since it will also help in preventing constipation. 
 
Another major part of our diet is water, which normally gets neglected. As we grow old, the body starts to lose water and hence dehydration becomes a common problem. It is recommended to drink at least 1 ounce of water per 2.2 pounds of body weight. 
 
Micronutrients like minerals and vitamins are also important. Iron deficiency is very common in old people. It gets aggravated by the fact that the elderly tend to lose appetite and hence eat less food that results in less intake of iron. This can be avoided by incorporating lean red meat and breakfast cereals in the diet. 
 
Calcium is another mineral that is normally deficient in the elderly. The recommended intake is about 1500 mg per day. Elderly normally avoid milk, a rich source of calcium, thinking that it will cause stomach upset. There are other rich sources of calcium like low fat cheese, yogurt, broccoli etc. Another option is to use low fat powdered milk as a substitute for milk. 
 
Zinc intake has been found to be less in the case of older people. Also, it does not get absorbed well in the body. The answer to tackling zinc deficiency is by incorporating meat, poultry and fish in the diet plan. 
 
Vitamin B12 is another critical micronutrient that is commonly deficient in the elderly, more so since it needs an intrinsic factor for it to be absorbed by the body. Our stomach produces this intrinsic factor. Most of the elderly suffer from a condition called atrophic gastritis, which causes stomach inflammation and bacterial overgrowth. This results in less production of the intrinsic factor and hence less absorption of Vitamin B12. 
 
The key to a healthy life as a senior citizen is in staying active and eating a balanced diet. With adequate care and required nutrition, you can ensure that your retirement years become a boon and not a bane.About the Author: Discover more articles discussing retirement and <a href="http://www.seniorstips.com/articles/healthy-eating-tips-for-the-elderly.html">senior living</a> at <a href="http://seniorstips.com" /><a target="_blank" href="http://seniorstips.com">http://seniorstips.com</a>Article Source: <a href="http://www.articlesbase.com/">ArticlesBase.com</a> - <a href="http://www.articlesbase.com/health-articles/healthy-eating-tips-for-the-elderly-112101.html" title="Healthy Eating Tips For The Elderly">Healthy Eating Tips For The Elderly</a>

The body composition of man is always in a dynamic state and hence keeps changing, especially in old age. This affects the nutritional requirements of the body and hence healthy eating can be a challenge particularly for the elderly. Also, in old age the hormones start losing their activity, thereby making the body lose muscles and bones and gain fat. There are some factors, which if kept in check, can help all of us lead a healthy life.

In elderly people, the intake of fat should be limited. This can be achieved by making small changes in your diet like choosing lean meats, low fat dairy products and cutting out fried food. It is important to note that fats should not be totally eliminated from the diet. Since at this age the body starts to lose muscles, proteins become a crucial part of the diet plan. It also helps in building up a healthy immune system.

High quality proteins like eggs, poultry and fish should be included in the diet. Carbohydrates are a major source of energy. However, it is important that older people choose carbohydrates that are high in fiber since it will also help in preventing constipation.

Another major part of our diet is water, which normally gets neglected. As we grow old, the body starts to lose water and hence dehydration becomes a common problem. It is recommended to drink at least 1 ounce of water per 2.2 pounds of body weight.

Micronutrients like minerals and vitamins are also important. Iron deficiency is very common in old people. It gets aggravated by the fact that the elderly tend to lose appetite and hence eat less food that results in less intake of iron. This can be avoided by incorporating lean red meat and breakfast cereals in the diet.

Calcium is another mineral that is normally deficient in the elderly. The recommended intake is about 1500 mg per day. Elderly normally avoid milk, a rich source of calcium, thinking that it will cause stomach upset. There are other rich sources of calcium like low fat cheese, yogurt, broccoli etc. Another option is to use low fat powdered milk as a substitute for milk.

Zinc intake has been found to be less in the case of older people. Also, it does not get absorbed well in the body. The answer to tackling zinc deficiency is by incorporating meat, poultry and fish in the diet plan.

Vitamin B12 is another critical micronutrient that is commonly deficient in the elderly, more so since it needs an intrinsic factor for it to be absorbed by the body. Our stomach produces this intrinsic factor. Most of the elderly suffer from a condition called atrophic gastritis, which causes stomach inflammation and bacterial overgrowth. This results in less production of the intrinsic factor and hence less absorption of Vitamin B12.

The key to a healthy life as a senior citizen is in staying active and eating a balanced diet. With adequate care and required nutrition, you can ensure that your retirement years become a boon and not a bane.

Discover more articles discussing retirement and senior living at http://seniorstips.com

Rate this Article:

0 / 5 stars - 0 vote(s)

Re-Publish

Article Source: http://www.articlesbase.com/health-articles/healthy-eating-tips-for-the-elderly-112101.html

Article Tags: Healthy Eating, Eating For The Elderly

Related Videos
Related Articles
Ask / Related Q&A

Play

Eating Healthy at the Workplace - On the Road

Play

Eating Healthy at the Workplace - Reception

Play

Eating Healthy at the Workplace - Business Dinner

Play

Eating Healthy at the Workplace - Healthy Snacks

Play

How to Eat Right Over 50

Latest Health Articles
More from Ken Snow

Slim Acai Weight Loss

By: Mrs Forex | 16/11/2009
Slim Acai is a new weight reduction supplement that is about to take the world by force. Slim Acai has been specifically compounded to urge your body to get rid of those unwanted pounds and keep them off! This supplement does not have an affect on your ordinary diet habits ( unlike any other additions ) and is made from 100% natural ingredients. The acai berry is the new super food. It is brim-full of anti-oxidants and is also full of fiber too. This means that as well as having a...

Finding Cheap Health Insurance Plans

By: Christine O'Kelly | 16/11/2009
The process of finding a cheap health insurance plan can be time-consuming and frustrating. It takes a considerable amount of time to research which health insurance companies operate in a particular geographic region (not all providers offer their plans in all 50 states). And after you have identified the possible providers, understanding the many limitations and exceptions of a particular health insurance plan can add to the frustration. This is where health insurance agents come in handy.

Unexplained Infertility - Learn the Facts

By: Randy Beckett | 16/11/2009
Unexplained infertility still remains a common problem despite of all the latest advancements in the field of medical science and technology. There are many couples that have failed to produce a child and the cause of infertility goes unexplained. Despite all the tests and diagnosis there are certain cases of...

The Easiest Way to Lose Weight Fast is to Add in Regular Overeating Days

By: Dr. Becky Gillaspy | 16/11/2009
The easiest way to lose weight fast is to give yourself a break from the deprivation that comes from following a low calorie diet. This article shows you why it is not only okay to overeat on a regular basis but why it is NEEDED for easy and fast fat loss.

Diet Not Working - Boost Your Metabolism by Strategically Overeating For One Day

By: Dr. Becky Gillaspy | 16/11/2009
Is your diet not working? If you have been putting forth your best dieting effort yet not making any progress then you are likely the victim of a slowed metabolism. But this is not a problem you have to live with, in fact by strategically planning an overeating or "cheat" day you will boost your metabolism and boost your weight loss. This article explains why metabolism is so important to your weight loss and how you can boost it by overeating.

Easy Weight Loss Diet Plan - Regular Overeating Days Are Built Into This Plan

By: Dr. Becky Gillaspy | 16/11/2009
You want to lose weight fast but you also want an easy weight loss diet plan that you can stick with. If this describes you than you want to read on. This article introduces you to a plan that not only allows regular overeating but calls it a MUST for your weight loss success.

The One Solution to Sticking With a Diet is to Plan Strategic Cheat Days

By: Dr. Becky Gillaspy | 16/11/2009
Sticking with a diet and never veering off course is supposed to be the desired goal but what if that actually slows your weight loss? What if strategically cheating one day a week actually allowed you to lose weight faster? Would you like to learn more about it? Would it release you from feelings like guilt? This article shows you how regularly eating your favorite "non-diet" foods will help you lose weight faster and ironically stick with a diet longer.

Fast Fat Loss Diet - A Diet That Shows You How to Use Your Favorite Foods to Burn Fat Fast

By: Dr. Becky Gillaspy | 16/11/2009
When looking for a fast fat loss diet you need to find a diet that not only protects your metabolism but keeps it functioning at its highest level. This article shows you how eating your favorite foods, pizza, ice cream, fries, etc. not only helps you lose weight but is a MUST when your goal is fast fat loss.

Know Your Fishing Location With Combined Fish Finder And GPS

By: Ken Snow | 20/03/2007 | Sports & Fitness
The most revolutionary change that fish finders have undergone has been of the amalgamation of the Global Positioning Systems within the sporting unit in the usual models and the portable units. One of the first aspects that you will think of while shopping for a fish finder is likely to be the GPS since it is such a useful tool.

What Are Radar Detectors?

By: Ken Snow | 20/03/2007 | Automotive
Radar detectors are products that have been developed to allow you to escape the harassment of being pulled over by policemen. It can be extremely harrowing when you are cruising at a nice even speed with no other vehicle in sight and yet you are forced to pull over by the local police.

Healthy Eating Tips For The Elderly

By: Ken Snow | 02/03/2007 | Health
The body composition of man is always in a dynamic state and hence keeps changing, especially in old age. This affects the nutritional requirements of the body and hence healthy eating can be a challenge particularly for the elderly.

Can You Afford To Retire?

By: Ken Snow | 22/02/2007 | Non-Fiction
Looking to make investments for retirement always seems to be something that you think I'll do it in another few years. However, anyone thinking in this way couldn't be more wrong.

The Benefits Of Exercise For Seniors

By: Ken Snow | 22/02/2007 | Fitness
Fact is as we grow older, we need to keep in shape more than the younger generation. With age the capabilities of the entire body system, muscles, organs, and mind, deteriorate and need more care than before.

Provide For Your Funeral Costs With Burial Insurance

By: Ken Snow | 22/02/2007 | Non-Fiction
Most of us avoid talking about death and funerals but the fact is that there are funeral costs to be borne and in the event one has not provided for it, the family has to undertake the expense. Funeral costs are not only a matter of affordability but of timing as well.

10 Tips To Reduce Migraine Headaches

By: Ken Snow | 16/02/2007 | Non-Fiction
Migraine headaches must be one of the most debilitating illnesses on earth. If you are a sufferer you will know what I mean. The frequency and severity can vary from person to person but many people still loose 2 or 3 days a month to migraine. Yes, that is lost money in your pay cheque or lost quality leisure time with family and friends.

What Is Time Management?

By: Ken Snow | 13/04/2006 | Self Help
Because each of us is unique and different, we have to find out what works best for us in our own ways. This path to this starts with the basics in our own time management. Basic time management is setting up goals and plans that are reachable.