By Elaine Cohen

Healthy nutrition—the foundation of a healthy lifestyle—is a must, regardless of anyone’s age. As your loved one grows older, however, he or she has uniquely different needs for adequate nutrition. These needs are often the result of medications or treatments he/she may be taking, symptoms your loved one may experience as a result of certain conditions, or just individual likes or dislikes for food.

Throughout the chapters of one’s life, from baby to elder, a protein rich, vitamin, and mineral rich diet is ideal and helps foster a healthy body. Eating a variety of fresh fruits, vegetables, dairy-products, and lean meats each day is the best nutritional regime. Drinking 6 to 8 cups of fluids like juice, milk, water, or herbal teas are important to maintain a healthy level of hydration.

And, as we age, our bodies tend to dehydrate more easily. We, also, need water to protect our skin from cracking and our throats from becoming hoarse; and to prevent headaches, fatigue, and muscle weakness. In addition, elderly people may become dehydrated and not even know it. Drinking water helps prevent many conditions and symptoms associated with dehydration.

Aside from water, water, and more water, here are some basic nutritional guidelines to consider:

Calories

When one becomes less mobile, less daily calories are needed to maintain a healthy system, therefore it’s important to make smart food choices, that are packed with all the nourishment you need in fewer calories.

Smart protein sources are:

• Eggs (and egg whites)
• Turkey, chicken, and fish
• Beans, peas, tofu

Suggestions for smart snacks include: 

• Peanut Butter on sliced apple
• Cottage Cheese with whole-wheat toast
• Yogurt with diced fresh fruit

Add some spices, if you like. Cinnamon is always great with fruit. Garlic powder, dill, or chives are tasty mixed into cottage cheese.

Fats

In general, fatty foods, like desserts and fried foods should be considered a special treat and eaten only occasionally, especially when heart health is a concern. On the other hand, if one has experienced weight loss or has a diminished appetite, fat restrictions are definitely inappropriate. In this instance, incorporate some “good” fatty foods that are high in fats but have numerous other benefits including helping to lower cholesterol levels.

“Good” fatty foods are:

• Avocado
• Nuts and nut butters
• Olive oils

Fiber

It’s not uncommon to experience constipation as we age especially when we are less active. Here is where the all-important, fiber, comes in to help. Fiber-rich foods such as whole grain breads and fruits assist our bodies in the healthy functioning of the bowel system.

Raw bran and very high-fiber foods are not “perfect foods” however, since they can cause bloating and diarrhea. Be sure to drink plenty of fluids, about 6-8 glasses a day or more, to aid our stomach in the digestive processes.

Try these “fiber-ific” foods as snacks, in salads or as dessert:

• Strawberries
• Blueberries
• Raspberries
• Cherries
• Walnuts
• Almonds
• Peanuts
• Brazil nuts

Be sure to check with your loved one’s doctor on the safety of eating nuts if he/she has a digestive problem such as diverticulitis.

Iron

Anemia occurs when one has low iron levels. This may occur due to the use of certain drugs, a poor diet, blood loss, or poor absorption of nutrients. Anemia can make one feel tired and lethargic. Foods rich in iron consumed with vitamin C foods helps with the iron absorption, and can ward off an anemic condition.

Iron rich foods include:

• Liver, red meats
• Raisins, prunes, dates, dried apricots and figs
• Spinach, kale, collard greens
• Iron-fortified cereals
• Pumpkin seeds

Vitamin C is plentiful in:

• Orange
• Grapefruits
• Strawberries
• Cantaloupe
• Broccoli
• Tomatoes
• Cabbage

Zinc

An important mineral that supports wound healing (bed sores, leg ulcers); bone health, and the immune system, zinc is an essential component of a healthy diet.

Some of the best sources of zinc are:

• Oysters
• Red meats
• Poultry
• Cheese (ricotta, swiss, gouda)
• Shrimp and crab

Calcium & Vitamin D

Eating a calcium rich diet, especially as we enter middle age, can slow down the natural occurrence of the loss of minerals from your bones, and maintain teeth and bone health. Consuming vitamin D along with calcium enables the body to metabolize the mineral easier. Vitamin D is absorbed in the body from the suns’ rays however aged folks may infrequently be out of doors. Without the appropriate amounts of vitamin D our bones can soften and become distorted.

Sources for Calcium are:

• Milk, cheese, yogurt
• Spinach and broccoli
• Sardines and canned salmon
• Dried beans and pea
• Tofu

Vitamin D can be found in:

• Egg yolks
• Saltwater fish like stripped bass, swordfish, & canned tuna, 
• Liver
• Vitamin D-fortified dairy products

Vitamin B

The intake of vitamin B aids our body in numerous ways including supporting the immune, metabolic and nervous systems. A poor diet or a less than optimal appetite may cause an elder to have a vitamin B deficiency. Be sure to prevent this by regularly eating the following foods.

Vitamin B rich foods are:

• Whole-grain and enriched breads and cereals
• Dried beans and peas
• Meats and eggs
• Milk, yogurt, cheese
• Dark-green vegetables