Healthy eating advice for older people
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As you grow older, your body changes in ways that affect how you eat and what you need from your diet. You might find yourself feeling less hungry, or certain foods might not agree with you as they once did.
These shifts can make it harder to get the right nutrients, which are essential to staying active and independent. By understanding how your nutritional needs evolve and making thoughtful choices, you can support your health and enjoy food more, even if your appetite or eating habits change.
Understanding Nutritional Needs in Later Life
Ageing affects your body’s ability to absorb and use nutrients, so what worked for you in your younger years may no longer be enough. Protein becomes vital because it helps maintain muscle strength, which supports your balance and mobility. You might notice that muscle loss happens more quickly if you don’t get enough, making daily tasks tougher. Calcium and vitamin D are important as they work together to keep your bones strong, reducing the risk of fractures.
Building a Balanced Diet
Following the Eatwell Guide can help you plan meals that meet your nutritional needs while keeping your diet varied and enjoyable. The guide encourages filling your plate with plenty of fruits and vegetables, whole grains, protein sources like beans, fish, and lean meat, plus dairy or alternatives for calcium.
Start by including an extra portion of vegetables with your lunch or dinner or swap white bread for wholegrain varieties. Hydration is equally important, sip water regularly, as the thirst sensation can decrease with age, leading to dehydration without you realising it.
Common Eating Challenges
You might find your appetite isn’t as strong as it used to be, or you struggle with chewing and swallowing. These issues can make eating feel frustrating and tiring, but there are ways to adapt.
For example, if you have difficulty swallowing, Puréed meals offer a safer and more comfortable way to enjoy your food without risking choking. They can be made tasty and nutritious by blending different foods, helping you maintain variety in your diet.
Dental problems can also limit what you can eat. Soft, cooked vegetables, stewed fruits, and tender meats can be easier on sore gums or missing teeth. If you notice these difficulties, seek advice from a dentist or dietitian who specialises in older adults.
Increasing Your Appetite
If you find it hard to eat enough, try eating smaller meals more frequently during the day. This approach reduces the effort needed to eat large portions and can keep your energy levels more stable. Incorporate snacks that are easy to handle and nutritious, such as cheese, nuts, or fruit yoghurt.
Sharing meals with family or friends can also encourage you to eat more, as the social interaction makes mealtimes more pleasant. Finger foods like small sandwiches, sliced vegetables with dips, or pieces of fruit are handy options when you don’t feel like sitting down for a full meal.
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