Malnutrition is not simply a lack of food, but a lack of nutrition the body needs to remain healthy. Without proper nutrients, the immune system is weakened, healing takes longer, and muscles become weak, increasing the likelihood of falls and injuries. Although a senior may have plenty of access to food, malnutrition can still be a concern.
And while they may be of normal weight or even overweight, they can still lack adequate nutrition in their diets. They may not show physical symptoms, and the signs can be overlooked. For these reasons, it is important to focus on proper nutrition for seniors.
Barriers to Good Nutrition in Seniors
There are barriers that prevent seniors from getting the nutrition they need, including:
- Physical health. The physical effort required to cook food may discourage seniors from preparing balanced meals for themselves.
- Medications. They can not only affect one’s appetite, but also may make foods taste salty, bitter or metallic.
- Reduction in the ability to taste and smell. Taste buds decrease in number as we age, and our sense of smell worsens, which makes food less appetizing.
- Problems chewing and swallowing. Tooth loss or ill-fitting dentures can cause a senior to avoid some nutritional options, such as fruits and vegetables. Swallowing difficulties (dysphagia) also limit food options.
- Gastrointestinal changes. Gastritis, constipation and other bowel problems among seniors may also lead to avoiding fruits, vegetables and other nutritious foods.
- Dietary restrictions. Food restrictions that help manage chronic illnesses like diabetes can make proper nutrition more challenging.
- Financial problems. Financial difficulties have been known to increase the possibility of malnutrition in seniors, encouraging the purchase of cheaper, highly processed foods.
- Depression. Depression in senior adults has been linked to increased malnutrition.
- Dementia. Malnutrition can occur in people with dementia for many reasons, including appetite loss, forgetting to eat, or the inability to remember how to feed oneself.
Before beginning a nutrition plan, it is important to consult a physician about any underlying conditions he or she suspects might be keeping them from preparing or consuming nutritious foods.
Getting the Right Nutrition for Seniors
Older adults have different nutritional needs than younger people. As they require fewer calories, they need to make the most of the foods they do consume.
Let’s examine some specific foods seniors require to meet their needs and strategies to improve their ability to identify them (and enjoy them!)
- Dietary fiber. Foods like beans, oats, barley, fruits, vegetables, almonds, and walnuts can aid in normalizing bowel movements, controlling blood sugar, reducing the chance for colorectal cancer, lowering cholesterol and managing a healthy weight.
- Calcium. This mineral supports bone health (a common concern for seniors), and helps muscles, nerves and cells work properly. As we age, our ability to retain calcium decreases. Foods high in calcium include chia seeds, sardines, salmon, beans, lentils and fortified cereals.
- Vitamin D. This vitamin aids in the absorption of calcium. It also aids in blood pressure management, hormone production, and immune and nervous system function. Sources include oily fish options like salmon, sardines, and herring, as well as egg yolks, mushrooms, and fortified foods.
- Potassium. This is an essential mineral for cells, organs and tissues. Sources include avocados, bananas, broccoli, spinach, kidney beans, and nuts. Be aware about consuming too much potassium, as excessive intake of potassium in foods is often linked to our kidneys’ decreasing ability to filter out the mineral as we age. Talk to your physician about your potassium intake.
- Protein. Muscle mass decreases with age, raising the risk for falls. Eating more protein helps preserve muscle mass, and consumption of it has been linked to maintaining functions like dressing oneself, getting out of bed unassisted, climbing stairs, and other physical acts. Good sources of protein include eggs, nuts, seeds, beans, chicken and fish options like tuna or salmon.
- Omega-3 fatty acids. These “healthy fats” can support heart health and lower blood pressure.
- B vitamins: B6, B9 (folate), and B12. Many benefits are associated with these vitamins, including a strengthened immune system, reduced risk of anemia, and more.
Before taking vitamins or minerals as supplements, however, consult your physician. Interactions with medications and side effects are possible.
Limit Intake of the Following Foods and Ingredients
Saturated fats
- Butter
- Cakes
- Biscuits
- Fatty cuts of meat
- Sausages
- Bacon
- Ice cream
Sodium
- Smoked, cured, salted or canned meat
- Bacon
- Cold cuts
- Anchovies
- Salted nuts
- Beans
- Many varieties of canned soup
- Chips
- Pizza
- Cheese
Added sugars and sweeteners (check food labels for these)
- Dextrose
- Fructose
- Glucose
- Sucrose
- High-fructose corn syrup
- Agave syrup
- Honey
- Maltose
- Molasses
The “usual suspects”
- Pastries and baked goods
- Candies
- Soda
- Sweetened fruit juice
- Some fruit yogurts
Sugar and Salt
As the ability to taste decreases with age, seniors may experience an increased desire to consume sweets, especially if they do not take in enough carbohydrates to meet their energy needs. To combat this, seniors should not skip meals even if they are not hungry, and they should turn to healthy snacks like fruits when sugar cravings strike.
Loss of taste through aging also promotes the overuse of salt. To reduce salt intake, try seasoning foods with pepper or spices. Choose unsalted varieties of snacks such as unsalted peanuts. Be aware that processed foods tend to contain far more sodium than foods made from scratch. Read food labels to check for foods with a high sodium content. Check with a physician before using salt substitutes.
Strategies for Healthier Habits
It takes some planning and preparation to consistently eat the right foods, particularly to meet the nutritional needs of seniors. This means learning what foods the body needs and what it doesn’t. To that end, it might help to compose healthy food lists as guides while grocery shopping.
Also, a food diary helps to record what a senior is eating on a daily basis. This will help them be mindful if they are prone to eat without thinking about how often, how much and what they are consuming.
Plan ahead. Make a menu and determine what to eat during the day before the day begins. This should keep them from grabbing whatever food is quick and easy.
Eliminate temptation. Don’t keep foods nearby that you know they shouldn’t be eating.
Add more flavor. Liven up bland foods with lemon juice, herbs and spices, and have some healthy snacks on hand.
Finally, the word “diet” has the connotation of something that you must endure temporarily. Consider a healthy diet as a permanent way of living by implementing healthy habits that stick.
Know the Signs of Malnutrition
These signs include:
- Irritability or depression
- Lack of energy
- Increased illnesses
- Easily bruised or dry, cracked skin
- Wounds that are slow to heal
- Increased out-of-date food in the refrigerator
- Unplanned weight loss
- Loose-fitting clothes
- Muscle weakness
Find more information about healthy living as a senior on our blog!
