At every age, the nutritional needs change and are adapted to each stage – from infancy, adulthood to the third age. In old age, the nutritional menu changes – on the one hand, there is an increase in nutritional requirements, but on the other hand, consumption and absorption of food may decrease. The reasons can be diverse including medical reasons such as absorption problems, food interaction with drugs, diseases, dental and chewing problems and also mental reasons for example loneliness and changes in the family composition. We asked Shani Arad, a dietitian, director of nutrition at Strauss and leader of the Danone Multi brand, to give us tips on the best nutritional menu for seniors.
According to a survey by the Ministry of Health – Mbat Zahav, a national survey on the state of health in Israel, it was found that: 90% of people aged 65 and over consume below the reference values of calcium and vitamin D, about a quarter of them consume below the reference values of iron, over half consume below the reference values of magnesium and about two thirds consume below the reference values of zinc.
In fact, the importance of adequate nutrition, especially in old age, contributes to vitality in daily activities, energy, mood and helps to maintain functional independence. Elderly people are more vulnerable to nutritional deficiencies and there is a higher incidence of nutritional problems among them. It is precisely for this reason that today food products are developed that are exactly suited to the needs that change with age, for example low-lactose dairy products, added protein and added important vitamins such as vitamin D, calcium, magnesium, zinc and iron.
Did you celebrate 65? Mazel Tov! So what are the nutritional recommendations for the third age?
1. Eat a variety – it is recommended to vary by choosing different foods from each food group during the day. It is desirable that each meal contain water, vegetables or fruits, combined with a portion of protein, a portion of carbohydrates preferably from whole grains or legumes that contain dietary fiber and good fats such as avocado, olive oil, nuts and seeds.
Water – it is important to make sure to drink enough fluids, and not rely solely on the feeling of thirst, which diminishes in older ages. We will always prefer water to sugary drinks. Some of the fluids come from food – in addition to various soups, many fruits and vegetables have a high water content, including watermelon, orange, lettuce and cucumber. It is important to drink water between meals as well as during meals. It is also recommended to take a 500-750 ml bottle with you throughout the day and make sure you drink it. For those who find it difficult to achieve an ideal fluid intake, you can combine mint, cinnamon, lemon/orange segments and even cucumber with the water, which give delicate and varied flavors to the water. Another way to increase fluid intake The daily is starting a meal with soup.
The cereal group – cereals are foods that contain mainly carbohydrates. It is recommended to combine whole grains such as whole grain bread, oats, grits, buckwheat, bulgur and more. Most of the foods in this group also contain fiber (especially when eaten as whole grain), vitamins and minerals. Dietary fiber contributes to a balanced diet and the proper functioning of the digestive system and is linked, among other things, to disease prevention and weight maintenance.
Vegetables and fruits – the vegetables and fruits contain carbohydrates, water, fiber, vitamins and minerals. For example – vegetables and fruits rich in vitamin C: cabbage, tomato, pepper, lettuce, citrus fruits, kiwi, melon, strawberry. It is advisable to eat vegetables and fruits in their skins where you will get high nutritional values. It is recommended to include vegetables and fruits of different colors in every meal.
2. Foods rich in proteins – a balanced diet includes proteins, which are necessary for building and repairing tissues, for creating hormones, enzymes and antibodies and for many other functions in the body. Inadequate consumption of protein among the elderly is associated with a decrease in skin elasticity, poor immune system function and longer healing time from illnesses. A group that includes meat products (source of iron), dairy products (source of calcium), eggs and legumes (source of iron and calcium). In addition to animal foods we will also get vitamin 12B, fiber – in legumes, omega 3 – in fish. It is recommended to diversify and eat both animal and vegetable protein sources. With increasing age, it is important to emphasize the inclusion of protein in the daily menu to maintain vitality and muscle mass, which decreases as you age.
Foods rich in fats – fats help absorb nutrients from the diet, including fat-soluble vitamins A, D, E, and K, contribute to satiety and improve the taste of food. Foods from this group that are recommended to be included in the daily menu are olive oil, avocado, tahini, nuts and almonds. There are foods that are rich in saturated fat and contain trans fat, the consumption of which is recommended to be reduced, such as baked goods (such as borax, and croissants), cream and butter. Following these recommendations can contribute to improving cholesterol levels and blood lipid levels. You will find good oils in olive oil, olives, avocados, nuts, almonds, seeds. These foods are important for health, but the body needs them in moderation.
3. Low-lactose dairy products – it is known that the incidence of lactose sensitivity increases with age. This does not mean that dairy products should necessarily be avoided. Lactose sensitivity varies from person to person and sometimes low-lactose dairy products can be a great solution for sensitive people who still want to consume dairy products.