Healthy Food Consumption Guide For Seniors

Proper diet intake is key to a healthy life. As we grow older, it becomes even more
important to keep maintain a healthy lifestyle. According to the World Health
Organization, most elderly adults suffer due to lack of proper diet. Excessive fat in food
is linked to cancer of the prostate, colon, and pancreas. Disease such as osteoporosis
and diabetes are also known to be diet-related problems such as intake of lack of
variety of food in the diet.
Ageing brings certain physical problems. For instance, decreased sensitivity dulls the
senses and numbs down sense of smell and taste. That results in a marked reduction in
appetite. Similarly, medication side effects can reduce appetite and alter food taste
perception causing reduced incentive to take regular meals. Missing teeth and poor
dental health can make eating a difficult experience.
Besides physical issues, lack of finances and limited resources can also force seniors to
resort on cheap food leading to nutritional deficiencies. With ageing, it has also become
increasingly difficult to make regular visits to the shop for fresh grocery and food. The
hassles related to driving to the store, driving through heavy traffic, and walking
considerable distances can dissuade many seniors to venture out to buy fresh food. The
practice becomes even more prohibitive under extreme weather conditions. Such
problems multiply for seniors who deal with conditions such as arthritis and disability.
Mental health conditions such as memory loss, Alzheimer’s disease, dementia, and
depression can also stop seniors from taking healthy regular diet. Poor physical health
makes simple task feel Herculean. Hence, activities such as shopping for groceries and
cooking can become exceedingly difficult with ageing.
Ageing also brings a lot of changes in a person’s life. One loses friends and relatives.
Children move away. Coping becomes difficult. All these problems may lead to
depression. Consequently, seniors may stop caring about their well being altogether
and avoid eating healthy food.
Making healthy food choices in important. A balanced meal for seniors may comprise of
Carbohydrate-rich food such as brown rice and sweet potatoes, protein-rich food such as beans
and fish, fruits and vegetables, and meals rich in Omega-3 fatty acids. Omega-3 fatty acid is
important because they help prevention of inflammation, which can cause arthritis, heart
problems, and cancer. It also curbs the progression of Macular Degeneration (AMD) that may
lead to poor vision. Fatty Acids can also reduce the risks of Alzheimer’s disease and keep the
brain healthy. Omega-3 fatty acids can be found in Sardines, Tuna, Mackerel, Salmon, Flaxseed,
Soybeans, Canola oil, and Walnuts. Supplements are also available, but shouldn’t be used
without consulting the doctor. Nutritionists recommend serving Omega-3 fatty acids two times a
Proper Calcium intake is also important because it builds and maintains our bones. It also lowers
the blood pressure. Many studies reveal that we tend to consume calcium less as we grow older.
If the calcium consumption isn’t enough, the body starts to reabsorb it from the bones, making
them susceptible to osteoporosis. Dairy products such as milk, yogurt, and cheese are rich in
Calcium. Green vegetables and cereals also provide calcium. According to the World Health
Organization, people aged above 50 should consume 1200 mg of calcium daily.

With ageing, the digestive system slows down. Due to the thickening of the walls of the
gastrointestinal tract, contractions slow down leading to frequent constipation. Fiber rich food
promotes digestion by moving through the digestive tract. It also helps to reduce the risk of heart
disease. Nuts, wholegrain cereal, wholegrain bread, brown rice, pasta, fruits and vegetables are
rich in fiber.
Keeping yourself hydrated is extremely important. At least eight glasses of water are important
to health. With ageing, the body doesn’t conserve water as much which means that one doesn’t
feels thirty so often. But the body still requires regular intake of water. Dehydration can cause
sleepiness and confusions. If you are taking high fiber diet, it becomes even more important to
ensure the intake if water because fiver absorbs plenty of water.
Proper Iron consumption is also important. It produces hemoglobin that is responsible for
carrying oxygen. Iron deficiency leads to anemia. Proper intake of Vitamin C is also important. It
helps prevent heart diseases and cancer. It also produces collagen that helps in skin elasticity and
helps getting rid of dead cells. It also helps repairing bones and teeth. Vitamin D helps the
absorption of calcium in the body and aids in the maintenance of bone density. It is found in eggs
and certain fish. A Vitamin-D deficiency can increase the probability of falling. Vitamin B12 is
important because it helps maintain nerve function, red blood cell production and DNA. With
ageing, the absorption of vitamin from food becomes more difficult. Supplements are available
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