Malnutrition can affect anyone, but as HealthinAging.org points out, it’s more common among adults over 65. Over a third of older adults overeat, putting them at risk of overnutrition. Conversely, one in ten older adults who live at home fail to eat enough, making them more susceptible to undernutrition.
Both types of malnutrition can be detrimental to the health of your older loved one in Austin, TX. Fortunately, they’re also preventable with a healthy aging diet that meets unique senior dietary needs.
Join us here at Conservatory At North Austin as we uncover nutrition secrets for a more joyful senior life.
Build Meals Around Lean Protein-Rich Food
One of the most crucial elderly nutrition tips is for seniors to add more lean proteins to their diet.
Proteins are the building blocks of life found in every human cell. Harvard T.H. Chan School of Public Health says the body has at least 10,000 proteins. They’re necessary for many functions, such as:
- Generating new cells, including those in the bones and muscles
- Repairing or restoring damaged cells
- Making up the enzymes needed for many chemical reactions
- Making up hemoglobin, the component in the blood that carries oxygen
While people of all ages must get enough protein, older adults typically need more of it, as the body becomes less efficient at processing this macronutrient as it ages. Seniors may also experience sarcopenia (age-related muscle loss), causing their muscle mass to decrease.
Slowing or preventing sarcopenia is critical because it can contribute to frailty. Frailty can make older adults more vulnerable to falls and fractures.
The Best Sources of Protein for Seniors
Lean protein sources are ideal for optimal nutrition for seniors, as they contain less fat. Some examples include:
- Skinless chicken
- Lean poultry and beef cuts
- White-fleshed fish, such as bass, cod, grouper, haddock, and tilapia
- Egg whites
- Plain Greek yogurt
- Soy products, such as tofu and tempeh
- Low-fat dairy
- Whole grains
- Beans, lentils, and peas
Nuts are also excellent protein sources, but seniors should eat them in moderation, as they’re high in natural fats. Although nut fats are nutritious, consuming too much can lead to weight gain.
Make Dietary Fiber a Staple Ingredient
Dietary fiber, an indigestible carbohydrate, is an essential component of a balanced diet for seniors. It comes in two types: insoluble, which doesn’t dissolve in water, and soluble, which absorbs water and turns into a gel-like substance.
As the U.S. CDC explains, dietary fiber brings many health benefits, including:
- Helping improve gut health, as it “acts like a scrub brush” and helps clear the digestive tract
- Lowering colon cancer risk
- Reducing cholesterol, triglyceride, and blood sugar levels
- Minimizing heart disease risk
Since fiber isn’t digestible, it slowly passes through the digestive system. It helps make a person feel full for longer, minimizing the odds of unhealthy snacking.
Fresh fruits and veggies, including string beans, broccoli, baby carrots, bananas, pears, and apples, are some of the top sources of dietary fiber. So are oats and whole grain products (e.g., crackers, tortillas, and bread made of whole wheat and dark rye).
Switch to Healthier Fats
Contrary to popular belief, people, including older adults, need fats in their diets, as the body requires them for proper functioning. For instance, per the American Heart Association (AHA), dietary fats are necessary for:
- Supporting optimal cell function
- Providing the body with an energy source
- Helping the body with nutrient and hormone material absorption
Like all other necessary nutrients, though, moderation is vital to fat intake, as consuming too much of it, particularly the “bad” kind,” can lead to weight gain and heart health woes. Seniors should minimize their intake of fats that become solid or gel-like at room temperature, such as lard and butter. They can replace it with healthier monounsaturated and polyunsaturated options, including:
- Sunflower oil
- Safflower oil
- Soybean oil
- Corn oil
- Fat-free or low-fat dairy products
Fatty meat parts and chicken skin are also high in unhealthy fats, so older adults should avoid consuming them in high quantities.
Introduce More Omega-3 Fatty Acids to Meals
Omega-3 fatty acids, like liquid plant-based oils, are also healthy fats. They can help with eye and brain health.
The most popular omega-3 fatty acid sources are fish, including mackerel, tuna, and salmon. However, many plant products, like soybeans, chia, hemp, and flax seeds, are also excellent sources.
Say Hello to More Vitamin B12
Vitamin B-12, or cobalamin, helps the body form DNA and red blood cells. It also plays a crucial role in nerve function and cell metabolism.
Older adults can get more vitamin B-12 by adding liver, trout, and clams to their meals. Fortified cereals and nutritional yeast are ideal alternatives for seniors looking for plant-based sources of this nutrient.
Avoid Skipping Meals
Older adults can be at risk for undernutrition if they don’t eat nutrient-dense meals regularly. They’re more likely to skip meals if they live alone, as it can be lonely to eat by oneself.
If your older loved one has been living alone for quite some time now, and you’ve noticed unwanted changes to their weight, it may be time to speak to them about transitioning to a senior living community in Austin, TX. In these communities, on-site dining that provides culinary services and chef-prepared meals is a primary amenity.
In our senior living community, Conservatory At North Austin, we make meals more enjoyable by turning them into opportunities for socialization. We serve expertly crafted dishes to residents in a beautiful, inviting dining room where they can break bread, connect, and socialize with other residents. They can enjoy all these and more with our community’s exclusive Sensations Dining program.
Keep These Senior Nutrition Secrets in Mind
From getting more protein to increasing fiber intake and eating healthy meals regularly, these senior nutrition secrets can help nourish your older loved one’s body and mind. So, share what you’ve learned in this guide with your beloved family member as early as today.
Also, don’t forget to speak to them about transitioning to a senior living community, where they can live a maintenance-free lifestyle and access excellent amenities like on-site culinary services.
Once they’re ready to explore community living, schedule your visit to Conservatory At North Austin in Austin, TX. We’ll happily give you a tour of our community and serve a complimentary lunch!
