Nutrition
Proper nutrition is necessary to ensure proper tissue growth and repair and to slow or prevent progressive diseases and disorders. Appetite dwindles with age, and as activity levels decline so will the appetite.
Protein and vitamin C are essential to the repair of tissue such as wounds or fractures. Fiber is necessary for bowel function. Calcium and vitamin D are needed to maintain and improve bone strength. Other vitamins and minerals are essential to maintaining heart health and preventing diseases such as cancer. Proper nutrition provides brain food; memory, cognitive thinking, and decision-making skills require fuel.
According to the Harvard School of Public Health, a healthy diet includes:
Whole-grain foods at most meals, such as oatmeal, brown rice, and whole-wheat bread
Healthy unsaturated fats from plant oils like peanut oil, canola oil, olive oil, soy and sunflower oils, and omega-3 oils from such sources as salmon
Fruits 2–3 times a day and an abundance of vegetables
Fish, poultry, and eggs up to two times a day for protein
Nuts and legumes 1–3 times a day, such as almonds, walnuts, pecans, hazelnuts, pistachios, black beans, navy beans, and garbanzo beans
Dairy or a calcium supplement 1–2 times a day, preferably from nonfat or low-fat substances
Red meat and butter should be eaten sparingly due to large amounts of saturated fats
White rice, potatoes, white pasta, soda, and sweets should also be eaten sparingly due to the fact they easily break down to sugar and cause spikes in blood-sugar levels
Alcohol in moderation, 1–2 drinks a day. For instance, red wine has been shown to lower risk of heart disease (if not contraindicated).
A daily multivitamin can help supplement any holes in nutrition.
Small, more frequent meals or frequent small snacks can help older people meet nutritional needs. Swallowing difficulties, poor condition of teeth and gums, and minor digestive ailments can adversely affect the ability to meet nutritional needs. Cooking foods to a soft stage can destroy the nutrition; however, food can be chopped in a food processor to aid in chewing without having to be overcooked. An electric knife or meat slicer can be used to slice foods thinly to aid in chewing and swallowing as well.
