Steps You and Your Loved Ones Can Take to Improve Your Nutrition
Studies show that 25-30% of seniors are malnourished in some form or another. As we get older, we tend to eat less and less. After the age of 50, there are chemical and physical changes that affects the body’s nutritional needs. Staying hydrated is also difficult as you age; different medications can affect how much water and nutrients you absorb. Unfortunately, this can result in some deficiencies in necessary nutrients that can protect our bones, heart health, and cognitive function, all of which are essential to a person’s wellbeing, especially in their golden years. Here are some tips to help you maintain adequate nutrition, as well as information you should know that can affect how your body absorbs water and other nutrients.
Caffeine
The average adult needs 6-8 eight-ounce glasses of water each day to be properly hydrated. Water can come from many sources, including other beverages like juices. However, many people enjoy caffeinated beverages as alternatives to water. Although these beverages contain water in them, the caffeine in them increases the amount of water you need to drink daily in order maintain hydration. In fact:
- 2 eight-ounce cups of coffee increase your water intake to 8-10 glasses a day.
- 2 twelve-ounce cans of soda increase your water intake to 10-12 glasses a day.
Caffeine is one of the world’s most used substances, and thus it is important to monitor your caffeine intake and adjust the amount of water you drink accordingly. Ideally, you should have no more than 400 mg of caffeine a day according to the FDA (that’s about four or five cups). Alternatives such as decaffeinated coffee or tea can serve as a way to stay hydrated without sacrificing taste.
Tips and Tricks to Help Your Elderly Loved Ones Eat
Eating a variety of foods is the best way you can ensure that your loved one is getting all the vitamins and minerals they need. However, caregivers and families may face different obstacles in getting their loved ones to eat, such as: loss of appetite, medications, dislike of certain foods, and digestion problems. Luckily, these issues are manageable, and with a little bit of ingenuity, you can ensure that your elderly loved one is adequately fed and healthy.
If your loved one is struggling to finish their meals, there are some ways you can help them eat enough. One way to counter this is to serve them smaller, more frequent portions throughout the day. Try substituting three large meals with six smaller ones. Another way to address loss of appetite is to have plenty of nutritious snacks on hand for your loved one to eat in between meals, such as fruit, yogurt, and vegetables.
Another common issue that leads to malnutrition is refusal to eat certain foods. Managing another person’s tastes can be difficult when trying to prevent malnutrition. However, there are strategies you can use to ensure they’re eating properly and slowly introduce nutritious foods into their diet. The first tip is to introduce new foods alongside foods that they already enjoy, thus increasing the chances of them finishing their meal. Combining nutritional powders such as nonfat dry milk and protein/meal mixes with foods such as milk, pudding, casseroles, gravy, or fruit purees can bolster their nutrition content without sacrificing taste. Mixing meats and vegetables with a little broth, as well as serving meals hot can also help the taste.
To ensure that your loved one can digest their food, make high-fiber foods such as oatmeal a staple in their diet. Fiber allows for easier digestion of other foods and is good for your gut health. Cutting foods into bite-sized pieces can also aid in digestion. Softer foods such as peanut butter, eggs, and tuna can help those with swallowing problems ingest their food easier.
By following these tips and being aware of the foods you eat every day, you can take control of the nutrition and hydration you get and improve your health outcomes. Seniors tend to eat less and drink less water as they get older, so it’s important to make sure that there’s adequate food available to meet their dietary needs and that they have access to enough water for hydration.
If you or anyone you know needs care, please visit our website for information or contact us at (732)-964-0062.
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