Food consumption by seniors - exemplary menu

1. The evolving body of the elderly

2. Fundamental nutrients indispensable for the elderly

3. Senior's diet plan - an exemplary recipe

4. Second breakfast - a cocktail laden with antioxidants

5. The evening meal consists of baked salmon with bulgur rice

6. Dinner – Creamy soup of green vegetables

1. The evolving body of the elderly

As individuals age, numerous changes occur in their bodies, including the oral cavity and digestive tract. Some of these changes can lead to difficulties in food intake. In such situations, one should not give up their favorite dishes, but rather adjust them individually to their needs. If there are gaps in the dentition, modifying the consistency of the food can make it easier to consume. If certain senses, such as taste, are impaired, using more aromatic herbs and spices can help enhance the appetite of elderly individuals. If changes occur in the digestive tract, consulting a specialist in diet therapy can be beneficial. With age, tolerance to certain food components, such as lactose, decreases, resulting in discomfort after consuming milk, natural yogurt, or other dairy products. In such cases, incorporating lactose-free products into the diet can be helpful. If other disturbances in organ function arise, a dietitian can assist in planning the menu for the elderly.

2. Fundamental nutrients indispensable for the elderly

Among the fundamental nutrients that require particular attention in the diet of the elderly is protein. It is recommended that individuals over 65 years of age derive 1520% of their energy from this source, owing to its building function, which is crucial in the body's regenerative process. Muscle strength diminishes with age, so ensuring an adequate supply of this macronutrient is of utmost importance. It is also advisable to select its high-quality sources, such as fish, honey, or dairy products. Another key component is carbohydrates. The consumption of simple carbohydrates such as sugar, sweets, or sweetened beverages should be minimized. If there are no digestive tract issues, it is beneficial to choose whole grain products such as thick porridge, brown rice, or whole grain bread. However, if an excess of fiber causes discomfort, its amount in the diet should be reduced, for instance, by preferring wheat products. Regarding fats, it is recommended to choose polyunsaturated fats found in fatty sea fish and some oils like rapeseed or flaxseed oil. These compounds have a potent anti-inflammatory effect and enhance brain function. Products containing saturated and trans fats, such as lard, fatty processed meats, sausages, mayonnaise, or sweets, should be limited.

3. Senior's diet plan - an exemplary recipe

Preparation time: 20 minutes Ingredients (per 1 serving): whole grain rye bread - 2 slices (60 g), avocado - 1⁄2 fruit (70 g), low-fat cottage cheese - 2 tablespoons (40 g), spinach - 1 teaspoon (5 g), extra virgin olive oil - 2 tablespoons (10 g), cucumber - 1 piece (50 g), black pepper - a pinch (0,2 g), sea salt - a pinch (0,2 g). Preparation: 1. Heat the bread in a dry pan. 2. Extract the avocado flesh, mash with a fork, and combine with the cottage cheese and spices. 3. Spread the prepared bread with oil and the mixture. 4. Garnish the toasts with sliced cucumber and chopped spinach. Nutritional value (1 serving): energy: 388 kcal, protein: 13.3 g, fat: 21.9 g, carbohydrates: 38.8 g.

4. Second breakfast - a cocktail laden with antioxidants

Preparation time: 10 minutes Ingredients (per 1 serving): spinach 2 scoops (50g), raspberries scoop (50g), flaxseed oil two tablespoons (20g), beetroot, cooked piece (120g), water 1⁄2 cups (120g), lemon juice two tablespoons (12g).

5. The evening meal consists of baked salmon with bulgur rice

Preparation time: 35 minutes Ingredients (per 1 serving): Salmon, fillet piece (200 g), carrots, piece (45 g), bell peppers, half a piece (120 g), bulgur rice, half a bag (50 g), olive oil, 2 tablespoons (10 g), lemon juice, 1 tablespoon (6 g), salt, pinch (0.2 g), pepper, pinch (0.2 g). Preparation: 1. Preheat the oven to 200°C. 2. Cook the bulgur rice according to the package instructions. 3. Rinse the salmon thoroughly and dry it, then season it with salt and pepper. 4. Place the fish on a piece of aluminum foil, drizzle it with olive oil and lemon juice. Arrange the washed and chopped vegetables next to the fish. 5. Wrap the fish and vegetables in the foil, place it on a baking sheet and bake for 15-20 minutes. 6. Serve with the cooked bulgur rice. Nutritional value (1 serving): Energy: 632 kcal, Protein: 44.8 g, Fat: 38.2 g, Carbohydrates: 28.0 g.

6. Dinner – Creamy soup of green vegetables

Preparation time: 40 minutes Ingredients (per serving): – broccoli – 1/4 piece (150 g), – fresh Brussels sprouts – portion (100 g), – spinach – 2 handfuls (50 g), – broth – half a cup (120 g), – natural yogurt – 1 spoon (25 g), – rye bread – 2 slices (60 g), – onion – slices (20 g), – garlic – cloves (5 g), – olive oil – a few spoons (10 g), – pumpkin seeds – a few spoons (10 g), – salt – pinch (0, 2 g), – pepper – pinch (0, 2 g).