Senior Citizens Diet

DIET IN GERIATRIC / OLD AGE

Growing old age is an irreversible biological process. As we grow old, there is a progressive decline in the functioning of most organs. Old age brings about a number of changes in the body such as reduced hearing, weak eyesight, loss of teeth, poor digestion etc. Many of these changes affect our ability to eat, digest and utilize food. The ability to digest and absorb food also decreases. Elderly people also complain of a feeling of heaviness and fullness in the stomach, gas formation and acidity.

The nutritional need of the elderly are very different from those of young adults.

As one grows older, the boys metabolic rate slows down and the activity level decrease. Therefore the elderly require less energy and correspondingly smaller quantities of food, but they need the same amount of vitamins and minerals.

Eating right doesn't have to be complicated. Start with these recommendations from the Dietary Guidelines for India:

• Eat fruits and vegetables. They can be fresh, frozen or canned. Eat more dark green vegetables such as leafy greens or broccoli, and orange vegetables such as carrots and sweet potatoes.
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• Vary protein choices with beans and peas.
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• Eat at least three ounces of whole-grain cereals, breads, crackers, rice or pasta every day. Choose whole grains whenever possible.
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• Have three servings of low-fat or fat-free dairy (milk, yogurt or cheese) that are fortified with vitamin D to help keep your bones healthy.
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• Make the fats you eat polyunsaturated and monounsaturated fats. Switch from solid fats to oils when preparing food.
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Add Physical Activity

Balancing physical activity and a healthful diet is the best recipe for health and fitness. Set a goal to be physically active at least 30 minutes every day — this even can be broken into three 10-minute sessions throughout the day.

For someone who is currently inactive, it's a good idea to start with a few minutes of activity, such as walking, and gradually increase this time as they become stronger. And always check with a health-care provider before beginning a new physical activity program.