I recently worked with a family who relocated their 80-something year old dad from out of state to skilled care in their own city. Dad had not been sleeping well, and he needed care — a lot more than they alone could provide. He was underweight, depressed, unkempt, and uneasy on his feet.
Upon Dad’s arrival, when proper care was provided, yes, it made a difference, but the most amazing thing happened when he started drinking more water and eating properly! His memory improved! His mobility was much better! He started thinking for himself, and his whole demeanor of fear and anxiety started being replaced with anticipation, hope, love, and contentment!
It’s amazing what kind of proper impact that proper nutrition can have on ones’ life, and yet, as seniors’ health begins to decline, they will often reach for a piece of candy, a donut, or toast, anything that can help them get something into their stomach that they don’t have to put a lot of effort into.
If you are advocating for a senior loved one, you may notice subtle changes to their quality of life. In addition, when you are taking care of a senior who may or may not have health challenges, there is one thing that you can never go wrong on. Proper Nutrition.
If Mom or Dad are not eating right, it will contribute to a downward cycle in their health. Too much sugar and carbs lead to diabetes. Too many fatty foods can lead to heart issues, and also can create weight gain that will make for a sedentary life.
How often do we make sure that those we love are eating properly? Yes, of course, there are varying degrees to where one can take it, however no matter what kind of diet your loved one must adhere to, always remember that a body will feel slow and sluggish if it regularly eats less wholesome foods.
Investigate What Your Parent is Eating:
If your parent lives independently and you feel comfortable, regularly check the refrigerator. Is it well stocked? Check the expiration dates on items, and look for the basics: Fresh fruits and vegetables, juices, milk, eggs, etc. Also, monitor if these things are actually being eaten, or are they just sitting there? If these kinds of items are not there, chances are that your loved one is not eating well, and if not, it can make a huge difference in their quality of life and their health.
If Mom or Dad are in Assisted Living, have regular care conferences with staff to monitor their eating habits. Are they eating healthy? What are they consistently leaving behind in their meals? Also, are there are also items in their apartment that can also be accessible for them to snack on that are healthy options? Bring healthy juices and nuts when you visit.
What IS Proper Nutrition?
Here are some tips that can help, especially if you are cooking for a senior:
1. The Good Fat Rule: Olive oil, wild salmon, avocados, walnuts, flaxseed, and other monounsaturated fats control the levels of LDL cholesterol and raising the HDL cholesterol levels, the body can potentially be protected against heart disease. Insist on lean meats.
2. Stay away from bad carbohydrates. Known as simple or unhealthy carbs foods such as white rice, refined sugar; these carbs digest quickly and can cause spikes in blood sugar levels and short-lived energy. Instead, insist on complex carbs such as whole grains, beans, fruits, and vegetables. These allow you to retain energy and have better control over blood sugar levels.
Look for hidden sugar in foods such as pasta sauce, bread, vegetables, canned soups, instant mashed potatoes, fast foods, and frozen dinners. Also, be aware of the alternate terms for sugar such as fructose, sucrose, dextrose, maltose corn syrup, molasses, or even cane juice.
3. Think Reduced sodium (salt) to help prevent water retention and high blood pressure. Always choose foods that are listed as “low sodium” on the label. Sea Salt is a great alternative as well.
4. Fiber up! By doing so, you can lower the risk of possible chronic diseases and constipation. Feel fuller longer by increasing fiber intake such as veggies, whole-grains and beans, and raw fruits.
5. Follow the Rainbow! Always have five colors on their plate. Organic fruits and veggies rich in color correspond to rich nutrients such as; spinach, yams, blueberries, blackberries, zucchini and tomatoes. If Mom or Dad don’t like vegetables, a juicer might be your best friend. There are several ways to mix up combinations into a very flavorful juice for them to regularly enjoy!
6. Buy Organic! Chemicals and Growth Hormone treatment in our food is the last thing a vulnerable senior needs in their diet. Make sure that the fruits, dairies, meats and veggies are all raised naturally.
7. Every Day Calcium! As seniors get older, their bones become more fragile. It’s important to make sure that your senior receives foods that are high in calcium. Your senior loved one should have at least one glass of milk per day. Organic cheeses, yogurts and eggs also can help to keep calcium levels strong. Taking a Calcium supplement should definitely be introduced, providing it is ok with a doctor.
9. Beautiful Breakfast Smoothies! Especially if your loved one has a sweet tooth, these can be your best friend in helping Mom & Dad eat healthier! You can add supplements like wheat germ, or protein powder. You can include greens like wheat grass or vegetables. Fresh juices and fiber can be the greatest ally you have in keeping your senior’s system regular and achieving proper elimination.
9. Keep to a schedule. Make sure that Mom and Dad are eating three meals daily at approximately the same time each day. It’s normal as seniors get older that they will tend to rise earlier, eat earlier, and sleep earlier than you do. Think of creative ways to help them adhere to a schedule that is right for them.
10. Hydration is Heaven! Last but certainly not least WATER is a major necessity for Seniors. Help make drinking water a habit for your loved one by placing post it notes, if necessary, to remind them. Several experts I know claim that seniors need more water in their diet than a middle-aged adult.
As a footnote: Remember — as seniors are aging, their nutritional needs will change and also be mindful of the texture of foods. Likely they can’t chomp on a raw carrot anymore, but they can drink carrot juice! They may not be able to digest many types of foods as they did in their younger days, and will likely want smaller portions.
Here is a good guide by the USDA for Seniors:
People 50 or older should choose healthy foods every day from the following:
- Fruits — 1-1/2 to 2-1/2 cups
What is the same as 1/2 cup of cut-up fruit? A 2-inch peach or 1/4 cup of dried fruit - Vegetables — 2 to 3-1/2 cups
What is the same as a cup of cut-up vegetables? Two cups of uncooked leafy vegetable - Grains — 5 to 10 ounces
What is the same as an ounce of grains? A small muffin, a slice of bread, a cup of flaked, ready-to-eat cereal, or ½ cup of cooked rice or pasta - Protein foods — 5 to 7 ounces
What is the same as an ounce of meat, fish, or poultry? One egg, ¼ cup of cooked beans or tofu, ½ ounce of nuts or seeds, or 1 tablespoon of peanut butter - Dairy foods — 3 cups of fat-free or low-fat milk
What is the same as 1 cup of milk? One cup of yogurt or 1-1/2 to 2 ounces of cheese. One cup of cottage cheese is the same as ½ cup of milk. - Oils — 5 to 8 teaspoons
What is the same as oil added during cooking? Foods like olives, nuts, and avocado have a lot of oil in them. - Solid fats and added sugars (SoFAS) — keep the amount of SoFAS small
If you eat too many foods containing SoFAS, you will not have enough calories for the nutritious foods you should be eating.
Ensuring adequate nutrition and proper intake of vitamins and minerals will help keep our aging population feeling more vital and ultimately more-healthy, thus using prevention rather than intervention.
By Suzanne Newman
