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Nutrition for seniors – exemplary diet
Table of Contents
1. The changing body of the elderly
As one ages, there are numerous changes that occur in the body, including the oral cavity and digestive tract. Some of these changes can lead to difficulties in food intake. In such cases, 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 appetite. 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 in the diet of 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. This component has a building function, making it crucial in the body's regenerative process. Muscle strength diminishes with age, so ensuring an adequate supply of this macronutrient is a priority. It is 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 - an example of a meal plan
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. Toast the bread in a dry pan. 2. Remove the pit from the avocado, mash with a fork, and mix with the cottage cheese and spices. 3. Drizzle the prepared bread with oil and spread the mixture. 4. Decorate 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. The second breakfast – a cocktail rich in antioxidants
Preparation time: 10 minutes Ingredients (per 1 serving): spinach 2 handfuls (50 g), raspberries a handful (50 g) flaxseed oil two spoons (20 g), beetroot, cooked artwork (120 g), water 1⁄2 cups (120g), lemon juice 2 tablespoons (12 g).5. Evening meal is 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 – Green vegetable cream soup
Preparation time: 40 minutes Ingredients (per serving): broccoli 1⁄4 piece (150 g), Brussels sprouts, fresh portion (100 g), spinach 2 servings (50 g), 1 tablespoon 1⁄2 cup (120 g), natural yogurt 1 teaspoon (25 g), rye bread 3 cups (60 g), onions plaster (20 g), garlic teeth (5 g), olive oil 2 spoons of olives (10 g), pumpkin seeds 2 spoons (10 g), broths of salt (0, 2 g), pepper syrup 1 serving (0, 2 g). Preparation: 1. Heat olive oil in a pot and sauté chopped onions and garlic. 2. Then add broccoli pieces, fresh Brussels sprouts, broth, spices and cook until the vegetables are tender. 3. Add spinach leaves and cook for another 2 minutes. 4. Then blend everything until smooth. 5. Pour the soup into a bowl, add pumpkin seeds and a teaspoon of yogurt. Serve with bread. Nutritional value (per serving): – energy: 419 kcal, – protein: 19, 5 g, – fat: 17, 3 g, – carbohydrates: 55, 3 g.
