As we age, our bodies undergo changes that can impact our health and wellbeing. A key aspect to maintaining good health in our senior years is adequate nutrition.
Food is not just a source of pleasure; it serves as fuel that supports our body, promotes longevity, and can enhance our quality of life.
Several physiological changes occur as we get older that change our nutritional needs. Our metabolism slows down, muscle mass decreases, and the risk of chronic diseases increases. These changes often mean we need to change our eating habits too so that the body receives the nutrients it needs to function optimally.
Metabolic slowdown and energy needs
As we get older, we require fewer calories than we did in our younger years.
However, while caloric needs decrease, the importance of eating nutrient dense foods increases. It is important to focus on consuming foods that provide maximum nutritional benefits without excessive calories.
Try to limit your intake of processed food that are high in fat, sugar and salt and aim to eat whole foods including fruit, vegetables and whole grains
The role of protein
Protein is an essential nutrient that supports the growth, repair, and maintenance of our tissues. As we get older, getting enough protein is crucial for maintaining muscle mass, supporting immune function, and maintaining overall health.
For seniors, experts suggest a protein intake of 1.0 to 1.2 grams per kilogram of body weight, per day. If you are very physically active and trying to build or maintain muscle or dealing with chronic illnesses, this requirement may be higher.
By including some protein with every meal it is easy to cover your protein needs. Some examples of good quality protein include:
- Lean meats – chicken, turkey, and lean cuts of beef and pork
- Fish and seafood – rich in protein and omega-3 fatty acids
- Plant-based proteins – beans, lentils, tofu, and quinoa
- Nuts and seeds – almonds, walnuts, chia seeds, and flaxseeds
- Dairy products – milk, yogurt, and cheese
- Eggs
The broader nutritional picture
As well as protein there are many nutrients and vitamins found in a variety of foods that play different roles in the body.
You want to aim for balance in your diet, so meals that contain a mix of fruits, vegetables, meat, fish, dairy, wholegrain carbohydrates and healthy fats. By including all these food groups you will provide the building blocks for your body to function at its best.
Poor fuel can cause you to feel tired and for your body to not perform at its best.
Ultra-processed foods such as soft drink, chocolate, lollies, deep fried foods, cakes and alcohol are examples of poor fuel for your body.
They tend to have minimal amounts of healthy nutrients and often won’t be very filling either, meaning that you end up consuming more than you should. These foods also increase your risk of conditions such as type-2 diabetes, heart disease, and cancer.
Snack wisely
It is important to eat at regular intervals throughout the day so that your energy levels remain stable.
This also gives you more opportunities to get in all the nutrients you need. Not everyone will need the same amount of food at the same time each day, but aiming to provide your body with healthy fuel every 4 hours is a good guide.
If you are struggling with low appetite, sharing meals with family and friends can help with this and provide emotional support. Opt for healthy snacks like yogurt, nuts, fruits, and whole-grain crackers rather than biscuits, chips and cakes.
Stay hydrated
Dehydration is also a common issue among seniors as our thirst response becomes less efficient.
Make a conscious effort to drink water throughout the day, aiming for 6-8 glasses of water per day.
Try to include hydrating foods such as fruits and vegetables and meals such as soups and stews to increase your hydration if you struggle to drink large amounts during the day.
Rounding up …
By focusing on a balanced diet with adequate protein, staying hydrated, and embracing the social aspects of eating, we can enjoy a healthier and more fulfilling life.
If you suffer from any chronic health conditions, such as diabetes or hypertension, you may require specific dietary adjustments. Regular check-ups with your GP and a consultation with a nutritionist or dietician may help tailor dietary plans to your individual needs.
Remember, it is never too late to make positive changes to your diet and lifestyle (including moving and staying active) – the benefits can be profound and long-lasting!
The Physio Co’s team of caring physiotherapists are available to visit you wherever you call home. We are here to help, so get in touch with our Client Care Team today to chat more about your situation – please call on 1300 797 793 or email [email protected]
Article written by Katie Jenkins, TPC physiotherapist
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