Nutrition for Seniors: Maintaining Health and Well-being

Organic and Physiological Changes

Organic and physiological changes: Functional modifications occur in the oral cavity and gastrointestinal tract. These include a decline in salivary secretion, reduced esophageal peristalsis, and decreased gastric acid secretion. Sensory alterations affect sight, taste, and smell, leading to inappetence and disinterest in food, often resulting in malnutrition.

Metabolic Changes

Metabolic changes: Cholesterol levels change, generally increasing lipemia, and protein synthesis degrades. Glycemic alterations in glucose utilization are frequent, leading to a decline in basal metabolism and, consequently, reduced energy needs.

Physical Activity

Physical activity: Physical work effectiveness and aerobic capacity (maximal oxygen uptake) decrease with age. Relative physical inactivity accelerates lean mass loss, calcium loss, and bone loss.

General Recommendations

General recommendations: Engage in moderate physical activity. Monitor and avoid overeating. Choose easily digested meals to improve nutrient absorption. Maintain dentures in good condition. Consider special hygienic mechanical diets in case of pathologies. Avoid overly restrictive diets, such as hyposodic diets, as they can cause dehydration. Monitor hyperproteic diets (work impairment).

Seeking a Better Diet

Seeking a greater diet: Ensure good availability of nutrients. Prepare culinary dishes nicely and create a welcoming atmosphere without tensions. Overall, diets should be simple and easy to prepare. Choose foods that are appealing and bright. Spread the diet across 4 or 5 daily meals. Make the last meal of the day light. Drink between meals. Moderate consumption of red wine is acceptable if not contraindicated. Moderate coffee and stimulant consumption is also acceptable. Avoid excessive sugary drinks and liquors. Promote coexistence, social interaction, and harmonious relationships during meals.

Keep personal tastes and habits in mind.

Nutritional Deficiencies in the Elderly

Nutritional deficiencies in the 3rd age: Nutritional problems, either insufficient or inadequate, are common. These problems are associated with:

• Physiological changes due to age: These are well-characterized and can be combatted.
• Poor eating habits: These are easy to change.
• Anorexia: Lack of interest and apathy. Dietary recommendations should always be appropriate.
• Physical deficiency and lack of mobility: Family or institutional support is important.

Individualizing the diet is important when health problems exist.

Recommendations for the Elderly

Recommendations in the elderly:

• General - as for other age groups
• Maintain proper body weight
• Engage in regular physical activity
• Follow dietary recommendations
• Eat at least 5 fruits/vegetables per day
• Specific for elderly: low-fat diet (<25%) due to reduced energy requirements
• Emphasize the consumption of Ca, vit D, and B12 to meet nutritional needs
• Drink enough water and fluids

Balanced Diet

Balanced diet: It is one that contains all the nutrients needed to achieve optimal nutritional status and is therefore tailored to the individual nutrient needs. A balanced diet should keep the individual physically and mentally healthy, meet their evolving situation, and prevent or delay the onset of disease.

Preparation of a Balanced Diet

Preparation of a balanced diet: You can prepare the same foods in different ways. Food choice is influenced by many factors: cultural, religious, experiences, food intolerances, among others. Each population group has different nutritional needs and tastes. The composition of foods varies throughout the seasons and according to their geographical origin.