Malnutrition can affect anyone, but as HealthinAging.org points out, it's more common among adults over 65. Over a third of older adults overeat, putting them at risk of overnutrition. Conversely, one in ten older adults who live at home fail to eat enough, making them more susceptible to undernutrition.
Both types of malnutrition can be detrimental to the health of your older loved one in Austin, TX. Fortunately, they're also preventable with a healthy aging diet that meets unique senior dietary needs.
Join us here at Conservatory At North Austin as we uncover nutrition secrets for a more joyful senior life.
One of the most crucial elderly nutrition tips is for seniors to add more lean proteins to their diet.
Proteins are the building blocks of life found in every human cell. Harvard T.H. Chan School of Public Health says the body has at least 10,000 proteins. They're necessary for many functions, such as:
While people of all ages must get enough protein, older adults typically need more of it, as the body becomes less efficient at processing this macronutrient as it ages. Seniors may also experience sarcopenia (age-related muscle loss), causing their muscle mass to decrease.
Slowing or preventing sarcopenia is critical because it can contribute to frailty. Frailty can make older adults more vulnerable to falls and fractures.
Lean protein sources are ideal for optimal nutrition for seniors, as they contain less fat. Some examples include:
Nuts are also excellent protein sources, but seniors should eat them in moderation, as they're high in natural fats. Although nut fats are nutritious, consuming too much can lead to weight gain.
Dietary fiber, an indigestible carbohydrate, is an essential component of a balanced diet for seniors. It comes in two types: insoluble, which doesn't dissolve in water, and soluble, which absorbs water and turns into a gel-like substance.
As the U.S. CDC explains, dietary fiber brings many health benefits, including:
Since fiber isn't digestible, it slowly passes through the digestive system. It helps make a person feel full for longer, minimizing the odds of unhealthy snacking.
Fresh fruits and veggies, including string beans, broccoli, baby carrots, bananas, pears, and apples, are some of the top sources of dietary fiber. So are oats and whole grain products (e.g., crackers, tortillas, and bread made of whole wheat and dark rye).
Contrary to popular belief, people, including older adults, need fats in their diets, as the body requires them for proper functioning. For instance, per the American Heart Association (AHA), dietary fats are necessary for:
Like all other necessary nutrients, though, moderation is vital to fat intake, as consuming too much of it, particularly the "bad" kind," can lead to weight gain and heart health woes. Seniors should minimize their intake of fats that become solid or gel-like at room temperature, such as lard and butter. They can replace it with healthier monounsaturated and polyunsaturated options, including:
Fatty meat parts and chicken skin are also high in unhealthy fats, so older adults should avoid consuming them in high quantities.
Omega-3 fatty acids, like liquid plant-based oils, are also healthy fats. They can help with eye and brain health.
The most popular omega-3 fatty acid sources are fish, including mackerel, tuna, and salmon. However, many plant products, like soybeans, chia, hemp, and flax seeds, are also excellent sources.
Vitamin B-12, or cobalamin, helps the body form DNA and red blood cells. It also plays a crucial role in nerve function and cell metabolism.
Older adults can get more vitamin B-12 by adding liver, trout, and clams to their meals. Fortified cereals and nutritional yeast are ideal alternatives for seniors looking for plant-based sources of this nutrient.
Older adults can be at risk for undernutrition if they don't eat nutrient-dense meals regularly. They're more likely to skip meals if they live alone, as it can be lonely to eat by oneself.
If your older loved one has been living alone for quite some time now, and you've noticed unwanted changes to their weight, it may be time to speak to them about transitioning to a senior living community in Austin, TX. In these communities, on-site dining that provides culinary services and chef-prepared meals is a primary amenity.
In our senior living community, Conservatory At North Austin, we make meals more enjoyable by turning them into opportunities for socialization. We serve expertly crafted dishes to residents in a beautiful, inviting dining room where they can break bread, connect, and socialize with other residents. They can enjoy all these and more with our community's exclusive Sensations Dining program.
From getting more protein to increasing fiber intake and eating healthy meals regularly, these senior nutrition secrets can help nourish your older loved one's body and mind. So, share what you've learned in this guide with your beloved family member as early as today.
Also, don't forget to speak to them about transitioning to a senior living community, where they can live a maintenance-free lifestyle and access excellent amenities like on-site culinary services.
Once they're ready to explore community living, schedule your visit to Conservatory At North Austin in Austin, TX. We'll happily give you a tour of our community and serve a complimentary lunch!