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Stopping Nutritional Deficiencies in Older Adults: Eat Right, Feel Fabulous

By Maria Hernandez / September 2, 2016
nutritional deficiencies

Your health and your longevity potential depend on the food choices you make on an everyday basis. Your body weight can also depend on this. Nutrition has a vital role to play in determining the shape you body is in. Nutritional imbalance can be the root cause of disease.  Malnutrition can have serious consequences and can cause fatigue, muscle loss, can increase susceptibility to infections and can cause chronic conditions to take a turn for the worse. Proteins, carbohydrates, vitamins and minerals are all vital as they are necessary nutrients for the proper functioning of the body. In older adults, nutritional deficiencies are a common concern. Nutrients are essential for maintaining good health. Detailed below are a few of the most important ones.

The Proteins

Proteins play numerous vital roles for health. Meat, fish, dairy products, nuts and seeds, legumes and eggs are packed with protein. For people over the age of 70, a daily dose of approximately 0.8 grams of protein for each kilogram of body weight is recommended.

Fibers

Eating fibers has many health benefits. It can lower cholesterol levels, ease constipation and help in maintaining intestinal health. Breads, fruits and legumes as well as whole grain cereals are excellent sources of fiber. For people over the age of 70, daily consumption of roughly30 grams of fiber is beneficial.

Calcium and Vitamin D

Adequate consumption of calcium and vitamin D are necessary for bone health. Both Calcium and Vitamin D prevent osteoporosis. Calcium and vitamin D are found in abundance in dairy products. For older adults; the recommend daily dose is 1,200 mg of calcium and 800 to 2,000 IU of vitamin D. It’s best to consult your doctor regarding which supplements will offer the best benefits for you.

Listed below are additional tips for older adults:

Eat More Of Fresh Fruits And Vegetables

Eat as many fruits each day as you can, they are a natural source of vitamins. If you don’t much care for fruits, drink them in juice form. Vegetables are a rich source of vitamins and antioxidants, so try to include vegetables with your every meal.

Stay Hydrated All Day Long

Don’t wait to get thirsty, drink plenty of water every opportunity you get. Ensure you are drinking a minimum of 1.5 liters each day.

Vary Your Diet To Improve Appetite

Eating the same things day after day can dull you appetite, which in turn can mean nutritional deficiencies. Vary your diet on a daily basis to ensure that you look forward to every meal. Make the meals more appetizing by garnishing them with spices and herbs to make the meals that much more tempting for you.

 

See Related: Fall Prevention for Seniors in Independent Living Communities

About the author

Maria Hernandez


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