| The body composition of man is always in a dynamic | | | | It gets aggravated by the fact that the elderly tend to |
| state and hence keeps changing, especially in old age. | | | | lose appetite and hence eat less food that results in |
| This affects the nutritional requirements of the body | | | | less intake of iron. This can be avoided by |
| and hence healthy eating can be a challenge | | | | incorporating lean red meat and breakfast cereals in |
| particularly for the elderly. Also, in old age the | | | | the diet. |
| hormones start losing their activity, thereby making the | | | | Calcium is another mineral that is normally deficient in |
| body lose muscles and bones and gain fat. There are | | | | the elderly. The recommended intake is about 1500 mg |
| some factors, which if kept in check, can help all of us | | | | per day. Elderly normally avoid milk, a rich source of |
| lead a healthy life. | | | | calcium, thinking that it will cause stomach upset. There |
| In elderly people, the intake of fat should be limited. This | | | | are other rich sources of calcium like low fat cheese, |
| can be achieved by making small changes in your diet | | | | yogurt, broccoli etc. Another option is to use low fat |
| like choosing lean meats, low fat dairy products and | | | | powdered milk as a substitute for milk. |
| cutting out fried food. It is important to note that fats | | | | Zinc intake has been found to be less in the case of |
| should not be totally eliminated from the diet. Since at | | | | older people. Also, it does not get absorbed well in the |
| this age the body starts to lose muscles, proteins | | | | body. The answer to tackling zinc deficiency is by |
| become a crucial part of the diet plan. It also helps in | | | | incorporating meat, poultry and fish in the diet plan. |
| building up a healthy immune system. | | | | Vitamin B12 is another critical micronutrient that is |
| High quality proteins like eggs, poultry and fish should | | | | commonly deficient in the elderly, more so since it |
| be included in the diet. Carbohydrates are a major | | | | needs an intrinsic factor for it to be absorbed by the |
| source of energy. However, it is important that older | | | | body. Our stomach produces this intrinsic factor. Most |
| people choose carbohydrates that are high in fiber | | | | of the elderly suffer from a condition called atrophic |
| since it will also help in preventing constipation. | | | | gastritis, which causes stomach inflammation and |
| Another major part of our diet is water, which normally | | | | bacterial overgrowth. This results in less production of |
| gets neglected. As we grow old, the body starts to | | | | the intrinsic factor and hence less absorption of |
| lose water and hence dehydration becomes a | | | | Vitamin B12. |
| common problem. It is recommended to drink at least 1 | | | | The key to a healthy life as a senior citizen is in staying |
| ounce of water per 2.2 pounds of body weight. | | | | active and eating a balanced diet. With adequate care |
| Micronutrients like minerals and vitamins are also | | | | and required nutrition, you can ensure that your |
| important. Iron deficiency is very common in old people. | | | | retirement years become a boon and not a bane. |