Nutrition Tips For Seniors

Nutrition is important at every stage of life. Regardless of age, we all require healthy foods to help our bodies thrive, but seniors and elderly people have specialized nutritional needs.

In assessing healthy diet and nutrition for seniors, there are several factors to consider. The most basic area is simple body composition. As people age, hormonal activity naturally decreases. As a result older people gain weight and lose bone and muscle mass.

The following points outline other health considerations for people in their senior years:

Fluids

The amount of water that is present in the human body naturally decreases as we age. Fluid levels can also be affected by personal choices and habits. Many seniors claim that they just don't feel thirsty, so the simply don't drink enough water. For others it's difficult or inconvenient to pour a glass of water. Regardless of the reasons, too many seniors suffer with dehydration. Older men and women should at least one ounce of water for every 2.2 pounds of weight, every day.

Protein

We need protein for good health at every stage of life. Protein prevents wasted muscle and supports a healthy immune system. While most seniors need less energy, they should still eat protein rich foods every day. Fish, eggs, poultry and lean meats are all good sources of protein.

Carbs and fiber

You are probably already aware that seniors require extra fiber. A fiber rich diet combined with plenty of water is valuable in preventing constipation. Further, the carbohydrates found in pasta, cereals, bread and other grain products are an essential ingredient to provide the energy needed by active seniors.

Fat

As age increases, the body's natural metabolism slows down, and seniors require fewer fats in their diets. Even though fat intake should be limited, they should not be eliminated altogether. Seniors can easily trim the amount of daily fat intake by choosing fish, lean meats, low-fat dairy products, and fat-free or fat-reduced prepared foods and preparation methods.

Stay Strong with Calcium

One vital element of nutrition for seniors is calcium, and many people just don't get enough of it. The calcium requirement for the elderly is about 1,500 mg per day. People often struggle with digestive problems from drinking milk, but there are many alternative calcium sources. Non-fat powdered milk can be used in many recipes. Other foods such as low-fat cheese, yogurt and even broccoli are delicious calcium-rich options.

Iron Deficiency

Iron deficiency is a common problem for the elderly. Lean red meats and breakfast cereals are great sources of iron.

Zinc

Zinc is one of the often-neglected elements of good nutrition. The problem is compounded because zinc isn't readily absorbed into the body. Try to include healthy servings of poultry, meat and fish to help meet the daily zinc requirement for the senior diet.

Vitamin B12 and Atrophic Gastritis

Many elderly men and women suffer with a vitamin B12 deficiency that is caused by atrophic gastritis. The human body can only absorb vitamin B12 when there is an intrinsic factor present in the stomach. Men and women suffering from atrophic gastritis have an inflammation of the stomach that causes bacterial overgrowth and impedes the intrinsic factor. Seniors with a vitamin B12 deficiency should talk to a doctor about supplemental options.

People of all ages need a health, balanced diet to grow and remain healthy. It's important to have a balanced diet with the proper amounts of nutrients, vitamins and minerals. Seniors should be particularly careful about their diets, as they must deal with additional age-related health concerns. Aging causes change, but proper nutrition brings strength and vitality to every body.

Author Varian Sperks is a columnist for numerous Internet sites, on healthy living and healthy aging themes.

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Nutrition Tips For Seniors
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