Last June, we shared the topic of healthy sustenance for the elderly, emphasizing aspects that are fundamental for their wellbeing. As a complement to the above, we will now reflect on the proper nutrition they require to maintain their health.
The importance of an adequate diet through the intake of adequate food the body builds and regenerates tissues, obtains all the necessary energy to perform its daily activities effectively and also fights different diseases thanks to a strengthened immune system (Calderon, 2020).
Likewise, a healthy diet helps maintain a stable weight and adequate metabolic activity.
It is explained that an older adult person should consume between 1800 and 2200 calories per day, coming from different food groups and nutrients, such as vegetables, fruits, proteins, carbohydrates, fats, etc. (Mundo deportivo, 2017). These estimates depend on factors such as weight and height, so it is always recommended to consult with a specialist for each specific case. Likewise, the natural aging process causes losses of bone and muscle mass that must be compensated more specifically with nutrients from the above-mentioned groups.
Three types of fundamental foods to include in the diet of older adults
1) Salmon: Perhaps one of the most nutrient-rich foods, given its content of fatty acids (Omega 3) and its recognized functional contributions to the circulatory system, bone and eye health (Palou, 2016).
Omega 3 is also known to slow the progression of neurodegenerative diseases, such as Alzheimer's and dementia.(Chaves, 2017).
2) Edible mushrooms: Called 'the food of the future', they are a source of fiber, proteins and vitamins B2 and B3. They contribute to the proper functioning of the body, as well as to the absorption of calcium and phosphorus.
3) Spinach: Important vegetable that supplies energy and vigor to the organism. Source of vitamins K, A, C, folic acid and iron. Recommended for bones and vision (BBC, 2014).
In addition to their daily diet based on the aforementioned food groups, older adults should supplement their nutritional requirements with protein and mineral supplements as stipulated by their physician.
In the case of the Verdeza Senior Community, all residents benefit from an individual nutritional plan that meets their specific needs and requirements according to medical recommendations.
Nutrition specialists and expert chefs prepare and serve the different menus, which include excellent tasting, healthy and nutritious dishes. All meals served are easy to chew and digest, in full consideration of the residents. Quality that makes seniors feel confident and at ease, and their families feel at ease.
Bibliographic references:
Calderón, G. (2020). Alimentación para la persona adulta mayor. Costa Rican Social Security Fund.
Retrieved from:
https://ccss.enterprisetube.com/play/video/80357/CharlaCuidadoresadultomayor?cld=7160
What are the benefits of spinach?
BBC News. October 25, 2014.
Retrieved from:
https://www.bbc.com/mundo/noticias/2014/10/141024_salud_bondades_espinaca_finde_yv
Chaves, J. (2017). Omega 3 and aging. Centro Informativo del Adulto Mayor.
Retrieved from:
https://www.redadultomayor.org/el-omega-3-y-el-envejecimiento/
Lopez, B. (2017) How many calories should I eat each day according to age? Mundo Deportivo.
Retrieved from:
https://www.mundodeportivo,com/uncomo/salud/articulo/cuantas-calorias-debo-comer-cada-dia-segun-la-edad-15737.html
Palou, N. (2016) Salmon, one of the healthiest foods. La Vanguardia.
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