Nutrition and Aging
Older adults are among the most at-risk individuals in the community due to insufficient food intake and nutritional issues, making it crucial to pay special attention to their nutrition. Ensuring adequate and balanced nutrition in old age is essential for maintaining, improving, and enhancing health, as well as for increasing lifespan and quality of life.
Nutritional Recommendations for the Elderly
1. Ensure Variety in Foods
Essential nutrients for human life are found in different amounts across various foods. There is no single "miracle" food that provides all the nutrients the body needs. Foods can be classified into four main groups based on their nutrient content:
- Protein Group: This includes meat, chicken, fish, turkey, eggs, and legumes. Foods in this group are rich in protein, iron, zinc, and some B vitamins. Legumes are also high in fiber.
- Dairy Group: Includes milk, yogurt, cheese, ayran, kefir, etc. Foods in this group are rich in protein and calcium. They are also good sources of fat, phosphorus, magnesium, and some B vitamins.
- Grains and Cereal Group: Includes wheat, rice, corn, and products made from these such as flour, bread, pasta, noodles, bulgur, etc. This group contains less protein compared to the meat and dairy groups and is the primary source of carbohydrates.
- Vegetable and Fruit Group: All types of fresh vegetables and fruits fall into this category. Foods in this group are particularly rich in vitamins, especially vitamin C, as well as many minerals and fiber.
To maintain a healthy and balanced diet, meals should be designed to represent these four food groups. This can only be achieved by ensuring variety in the foods consumed.
2. Eat at least three meals a day
Skipping meals should be avoided. Skipping meals in the elderly is often a sign of inadequate nutrition. Breakfast is commonly missed. After a night of fasting, having a healthy breakfast is essential to start the day right. Both having breakfast and the choice of foods consumed during breakfast are important. Foods rich in protein, such as eggs and low-fat cheese, as well as those rich in vitamins and minerals, such as tomatoes and cucumbers, should be included.
To facilitate digestion, it is necessary to eat small amounts of food frequently and to chew the food thoroughly.
3. Maintain an ideal body weight and muscle strength
- As individuals age, they expend less energy compared to their younger years.
- The decrease in muscle mass and strength leads to reduced physical activity.
- As a result, metabolic rate and bone mineral density also decline.
The decrease in energy expenditure with aging should be balanced by a reduction in energy intake to maintain an ideal body weight and prevent an increase in body fat or weight loss.
Body weight should be monitored weekly. An unintended weight loss or gain of 4.5-5 kg over the past six months is considered a sign of poor nutrition and should be investigated.
4. Foods should be prepared correctly, cooked properly, and stored appropriately.
- Aging leads to a progressive decline in immune system functions.
- The body's defense mechanisms against foodborne microorganisms weaken, increasing the risk of food poisoning.
- Reduced taste and smell abilities may make it difficult to detect spoiled foods.
- Personal hygiene rules (hand hygiene) should be followed while preparing food.
- Attention should be paid to the cleanliness of the food.
- The cleanliness of cooking utensils and equipment should be ensured.
- Foods should be cooked and stored at the correct temperatures.
5. The consumption of vegetables and fruits should be increased.
The consumption of a variety of vegetables and fruits, rich in vitamins, minerals, and phytochemicals, is known to be effective in protecting against heart diseases, certain types of cancer, and insulin-independent diabetes (type 2 diabetes). It also plays a role in preventing and controlling hypertension, as well as in protecting against cataracts and other eye diseases.
- Vegetables and fruits can be consumed either cooked or raw.
- Older adults with difficulty chewing and swallowing may prefer cooked options. Cooking often enhances the flavor of many vegetables and makes them easier to digest.
- Pay attention to cooking methods! Avoid frying.
It is recommended to consume more than 400 grams of vegetables and fruits daily.
6. Bread and other grains should be consumed in adequate amounts
Bread, rice, pasta, bulgur, and foods made from flour are rich sources of carbohydrates. Grains are generally low in fat and contain no cholesterol. When consumed in their whole-grain form, they provide B vitamins, vitamin E, and a variety of minerals, including iron, zinc, magnesium, and phosphorus. They also provide fiber. Therefore, whole grains play a role in preventing obesity, diabetes, cardiovascular diseases, certain types of cancer, and constipation.
Grains are composed of 60-90% carbohydrates. If carbohydrates are not consumed in sufficient amounts, proteins will be used as an energy source. Therefore, daily carbohydrate needs should be met completely.
7. Saturated fat consumption should be reduced
- Saturated fats and margarine should be avoided in the diet, as they can increase blood cholesterol levels and the risk of cardiovascular diseases.
- Hidden fats in foods such as meat, chicken, milk, and cheese can contribute to increased fat intake. Since most of these fats are saturated, plant-based oils should be preferred in cooking and salads.
- Instead of red meat, skinless chicken or turkey should be chosen, and visible fats should be removed from meats. There is no need to add extra fat when cooking meats.
- Light versions of foods should be preferred (e.g., light milk, light yogurt, light cheese, etc.).
- Foods with high fat content, especially those containing margarine, such as biscuits, crackers, and cakes, should be avoided.
- When preparing meals, methods such as grilling, baking, and boiling should be used instead of frying.
Importance in Aging:
- Source of Energy: Fats are a crucial energy source for the body.
- Vitamin Absorption: They facilitate the absorption and utilization of vitamins A, D, E, and K.
- Hormone Production: Necessary for the synthesis of certain hormones that regulate bodily functions.
- Essential Fatty Acids: Omega-3 and Omega-6 fatty acids, which cannot be produced by the body, help reduce the risk of heart disease, strengthen the immune system, and protect against depression.
- Saturated and Trans Fats: Consumption of saturated and trans fats should be reduced.
- Fish Consumption: Fish should be consumed at least twice a week.
- Lifestyle and Exercise: Attention should be paid to lifestyle and regular exercise should be incorporated.
8. Water and Other Liquids:
Sufficient amounts of water and other fluids should be consumed. It is appropriate for elderly individuals to drink 8-10 glasses of fluids per day. They should drink water regularly even if they do not feel thirsty.
Importance in Aging:
- Kidney Function: Maintains normal kidney function.
- Urinary Tract Health: Helps prevent urinary tract infections.
- Kidney Stones and Constipation: Prevents the formation of kidney stones and constipation.
- Dehydration Prevention: Helps prevent dehydration.
Freshly squeezed fruit juices, milk, ayran, and soups are suitable fluid sources for the elderly and also provide other nutrients. Caffeinated beverages like coffee, tea, and cola should be consumed in moderation, with herbal teas being a preferable choice. Tea should be consumed one hour before or after meals, with lemon added, as it can reduce iron absorption if consumed with meals.
9. Fiber Intake:
Fiber consumption should be increased. Foods high in fiber include legumes, grains, and fruits and vegetables. Fiber helps reduce the risk of diabetes, cancer, and coronary heart disease and has therapeutic properties for the elderly with these conditions. It prevents constipation and is important for regulating bowel function.
WAYS TO INCREASE FIBER INTAKE
- Dried legume dishes should be consumed at least 2-3 times a week.
- At least half of the bread and cereals consumed daily should be whole grain products.
- The consumption of vegetables and fruits should be increased.
- Eating whole vegetables and fruits is preferable over consuming their juices.
10. Foods high in calcium should be consumed.
Adequate calcium intake reduces bone mineral loss and plays an important role in maintaining bone health. Therefore, it is important to consume calcium-rich foods in old age. The best sources of calcium are dairy products (milk, yogurt, cheese, cottage cheese, etc.). Green leafy vegetables, legumes, and molasses are also rich in calcium.
Points to Note:
- Pay attention to those who have issues with lactose digestion; lactose-free milk is recommended.
- Vitamin D is necessary for the body to utilize calcium. Older adults should ensure they get enough sunlight exposure.
11. Sodium and Salt Consumption Should Be Reduced
- Low-sodium foods should be preferred. Salt should not be added to dishes at the table.
- Excessive salt consumption can lead to hypertension, cardiovascular diseases, and increased calcium excretion in urine, which can cause osteoporosis.
- Sodium in animal-based foods is higher than in plant-based foods. For older adults on a salt-restricted diet, adding various spices to low-sodium or salt-free dishes can enhance flavor and make consumption easier.
- When shopping, check the sodium content on the package. A product containing 1.5g of salt or 0.6g of sodium per 100g is classified as a high-sodium product.
12. Sugar Consumption Should Be Reduced
- Sugars are a source of simple carbohydrates. Instead of simple sugars, complex carbohydrates (grains, legumes, etc.) should be preferred.
Importance in Old Age
Added Sugars
- Older adults may prefer salty and sweet foods due to sensory loss.
- They provide only energy.
- They increase the risk of diabetes.
- They negatively impact weight control.
- They adversely affect oral and dental health.
Simple sugars provide only energy, whereas complex carbohydrates offer energy along with protein, vitamins, minerals, and fiber.
13. Alcohol and Smoking Should Be Avoided
- Alcohol has negative effects on health. Excessive alcohol consumption is known to cause liver damage, brain damage, heart muscle damage, ulcers, pancreatitis, digestive system cancers, hypertension, and depression.
- Smoking leads to certain types of cancer, inadequate nutrition due to the loss of nutrients from the body, and increased requirements for antioxidant vitamins. It is also a risk factor for osteoporosis.
- For older adults, maintaining adequate and balanced nutrition requires avoiding both alcohol and smoking.
