| Good Nutrition for
Seniors
Loretta turned 73 in August and is living in the small ‘farmhouse that she
and her
husband bought when they were
first married. It has been a full and happy life. But with Loretta’s husband’s death last winter, things have changed. Meals used to be exciting to prepare. They shared mealtimes with each other and often went to eat at the local cafe. Loretta’s health is not as good as it was a few years ago. Her arthritis is bothering her more now that the weather is colder, and the furnace is kept low to save on fuel. What should Loretta do to manage her meals to stay healthy?
New living and social
situations can lead to unhealthy patterns among older people.
Seventy-year-old John lives in a
small city
in a housing project. The land on which he had
built a house and raised |
a family was
sold. The taxes were beyond what he could manage with the income from his Social Security. Eating meals is not the same anymore. John never expected to do any of his own cooking, shopping or cleaning. It’s such a bother to do those things. That was Sadie’s job. What would help John with daily meals?
Eating alone is one of the
most common factors behind poor eating patterns.
Problem Signs
New living and social situations
can lead to
unhealthy patterns among older people. Eating
alone is one of the most common factors
behind poor eating patterns. Research shows that poor nutrition results from eating alone, taking multiple medications, smoking and poor dental health. The most common nutritional problems among elderly are high fat and saturated fat diets, and low calorie meals. |
A lack of variety
in food choices results in a lack of
nutrients essential to good health. In
some countries, including the United
States, food policy suggests eating a healthy variety of foods every day. The Japanese government recommends people "eat 30 or more different kinds of foods per day." Studies show that people who have a limited variety of foods die younger than those who regularly eat foods from the five major food groups: grains, vegetables, fruits, meat and dairy. Physical
changes can also occur
as you age. As lean body mass is
lost, total
water in the body decreases, body fat increases
and bones may weaken. To stop these changes, read further to find ways you can eat to stay healthy.
Too Much Fat?
Too much fat in your diet can
lead to a
higher risk of heart disease, some types of
cancer and high blood pressure. Heart disease is
the number one cause of death in the United
States. Find ways reduce the total fat, saturated fat and cholesterol in the diet of elders you care for, especially if they have risk factors for
these |
diseases. Here
are some questions you might ask them (and
yourself):
- Have you had your blood cholesterol checked?
- If you smoke, can you stop?
- Can you increase complex
- carbohydrates in your diet?
- Do you eat at least five fruits
- and vegetables a day?
-
Shake the Salt Shaker
Syndrome
No one can predict who will
develop high
blood pressure, another factor leading to
increased risk of heart disease, kidney
disease and stroke. Some salt in the diet is necessary for normal functioning of the body cells and fluid maintenance. However, when people have too much salt in their diets, there is a greater chance of high blood pressure.
Much of the sodium (salt) in the
diets of
many Americans comes from snack foods and from salt added to food at the table. Think of ways to reduce salt in your diet or the diet of elders you care for, especially if they are prone to high blood pressure. Here are some suggestions:
- Read labels at the store to check the sodium content of each serving.
- Cook things such as pasta, rice and hot cereal without adding salt.
- Cut down or leave out the salt you use in your favorite recipes.
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- Substitute herbs and spices for the salt in
recipes.
- Don’t salt your food unless it really needs it.
Research shows that
proper nutrition and exercise can reduce the risk of osteoporosis by 50 percent or more.
Brittle Bones Can
Be Strengthened
It’s never too late to improve the strength of your
bones by eating calcium-rich foods and getting daily exercise. The newest
recommendation for daily calcium intake for people over age SO is 1200 mg. When
shopping for food, look for foods that are high in calcium naturally and select
foods that have extra calcium added to them. Research shows that proper
nutrition and exercise can reduce the risk of osteoporosis by 50 percent or more. Women are especially prone to this bone disease. Four out of the five victims of osteoporosis are women. Strengthen your bones or those of an elder you care for with these simple steps:
- Increase your intake of dairy products, including lowfat milk products, lowfat cheeses and yogurt.
- Eat dark, green, leafy vegetables, such as broccoli and kale. They are good sources of calcium.
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- If you have trouble digesting milk, choose products with lactose added or add it yourself.
- Select cultured milk products, such as yogurt and cheese, which have the milk lactose partially broken down so it is easier to digest.
- Enjoy canned fish that includes the bones, such as
salmon or sardines. They are good sources
of calcium.
Calories Do Count
Another factor that adds to the
risk of
having chronic disease, such as heart disease,
stroke and cancer, is being overweight. Many
people in Maine are clinically overweight
or obese. The annual survey conducted by Maine Department of Human Services found that 27.1 percent of Maine adults were at a health risk due to weight. That is more than one out of every four adults in Maine.
As a person ages, their need for
calories to
maintain an adequate weight decreases. An older
person |
is usually less
active physically and needs fewer calories. Since elders eat less, it is even
more important that they choose foods wisely and eat foods that are
nutrient-dense. Some older people need to add weight; this may be as hard as
losing weight. Here are some ideas to help elders lose or maintain their
weight:
- Find ways to be more physically active - walk
stretch, dance.
-
- If you need to lose weight, change your
diet to cut calories but choose foods with the vitamins and minerals you
need. Try fruits and vegetables new to you. Select calcium-rich, but low-fat,
dairy products.
-
- If you choose a diet, ask yourself if
it’s too expensive. Is it a diet you can follow for a lifetime? Is it
unrealistic? Does it limit the variety of foods that you can have?
-
- Find ways you can eat out and still
maintain a low-calorie
diet. Choose restaurants with heart healthy menu
selections. Try vegetarian dishes and broiled entrees instead of fried.
Quick and Easy Options
Managing meals may not be
easy, especially
if you have never done it, or you are handicapped because of an illness. Be
prepared for such circumstances. Have a few meals in the freezer that you can pull out and zap in the microwave. There are many to choose from that are healthy and not very expensive. Check the labels. You |
Since elders eat less, it is
even more important that they choose foods wisely and eat foods that are nutrient-dense.
will find that some are not only
low
in
calories but are also low fat.Add a salad with a low-fat dressing,
beverage and a low-fat dessert. You can eat
well.
Don’t be reluctant to eat out
and eat
healthily. Many family-style restaurants, ethnic
restaurants even fast food establishments
offer excellent options for the older person who’s not interested in making meals at home. It’s much more fun to eat when you have people to talk to. It’s possible to follow the Food Guide Pyramid even when eating out.
Be creative. Get together with
three friends
and prepare meals for each other once a week.
The fourth week of the month, you can
order take-out. You’ll benefit from sharing a special time with friends.
Food Guide
Pyramid
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Special meals programs, such as
Senior Meals, are also options.
Guidelines
to Follow
Use the Food Guide Pyramid
and the
recommended servings as guideline for healthy
eating. (See diagram below.)
Choose many items from the
bread, cereal,
grains and pasta group. This is the basis for a
good diet. Six to eleven servings daily
make a sound choice. The vegetable group is also an important group for building the diet. Three to five servings are recommended for daily consumption.
The fruit section offers refreshing options throughout the day. Fruit is a good dessert selection. Everyone needs at least two to three servings each day.
Meat or alternate meat selections (beans, nuts, eggs) are also necessary for a healthy diet. Two to three servings provide the nutrients you need for the day.
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| The fat and sugar
section is the tip of the pyramid. Limit
your intake of these. Few nutrients are
offered in this group.
A Well-Kept Secret:
Elderly Alcoholism
A retired man or woman, such
as Loretta or
John, would be the last person you would
think might have a drug or alcohol problem. However, alcohol dependency in people over 60 is much more common than you’d expect.
Many are the "late-onset" drinkers, people who do not begin to drink to excess until after they have reached the "golden years." This may start after a crisis, such as the lost of a spouse or after retirement. During these transitions, a person can become hooked in a very short time.
Changes in body composition and in metabolism rate allow alcohol to have a greater effect
on the body than it did when a person
was 45. If you know of an elder who may have an alcohol problem, encourage them to seek help. Older people are actually more successful in treating alcohol problems than their younger counterparts.
Health and Medication
One out of live people in the United States
take nonprescription medications daily, and
almost half of them don’t follow the
label instructions. Thirty-five percent
of
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the patients who
are prescribed medications by a doctor leave
the office without information on the
drug they were prescribed. Follow some rules for safe drug use:
- Take exactly the amount of drug prescribed by your doctor.
-
- Follow the dosage schedule as
closely as possible.
-
- Be sure you understand all instructions before starting to use a drug.
-
- Never take a drug prescribed for
a friend or relative. Medicines will not produce the same effects in all people.
- Inform the health care worker all reactions to medications.
-
- Keep drugs stored in a cool, dry
place.
-
- Ask for easily opened containers
from the pharmacist if an elder has trouble opening the child-proof containers. Remember to keep
them out of reach of children.
-
- Ask the pharmacist for large
print names and instructions.
- Discard all old medications.
-
- Don’t mix one drug with another
without the health care worker’s OK.
-
- Unless told otherwise, make
sure all medication is taken until it is gone.
-
- Always eat well-balanced meals,
especially if you are on medication for a long period.
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Don’t ever mix alcohol and drugs. Medications can affect taste. Also, as people age, taste cells decrease in number. Poor oral hygiene and smoking can also affect taste.
References
For copies of these publications,
contact
your county Extension office:
Eating Right with the Dietary
Guidelines,
bulletin #4138, Free
Food Facts for Older Adults,
bulletin
#4143, $.75
Food Guide Pyramid,
bulletin #4133, $1.50
Prepared by Nellie Hedstrom,
Nutrition Specialist, University of Maine
Cooperative Extension.
For more information on
caregiving, contact your county Extension office.
Published and distributed in furtherance of Acts
of Congress of May 8 and June 30, 1914, by the
University of Maine Cooperative Extension,
the and Grant University of the state of
Maine and the U.S. Department of
Agriculture cooperating. Cooperative
Extension and other agencies of the U.S.D.A. provide equal opportunities in programs and employment. 5/99
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