In principle, the same applies to the elderly as to everyone else: Those who eat a healthy and varied diet stay fit longer. Vitamins and minerals as well as sufficient fluids help to strengthen the immune system and prevent diseases. Here seniors get tips for a healthy diet.
Beware of vitamin D deficiency
Human skin makes vitamin D outdoors during the day, even on cloudy days. Especially in the fall, when sunlight levels drop, about 80 percent of seniors fail to make enough vitamin D or get it from food. This can lead to vitamin D deficiency – an important risk factor for osteoporosis and bone fractures. The precursor for the body’s own production in sunlight is beta-carotene, which is found in particular in fruits and vegetables. Foods rich in vitamin D are egg(yellow), cod liver oil and sea fish.
Five times a day fruit and vegetables
Fruits and vegetables are real powerhouses: Antioxidant agents such as vitamins C and E and beta-carotene, minerals and phytochemicals protect against atherosclerosis (hardening of the arteries) and have been shown to support brain performance in seniors. Every day, it should already be two to three servings of fruit and at least two servings of vegetables, half of which should be raw vegetables.
If you have chewing problems, you can grate carrots, kohlrabi and celery very finely or sauté them (in their own juice or with a little fat or liquid) so that they are just firm to the bite. Since the sense of taste and smell decreases with age, food should be seasoned with plenty of fresh herbs and spices. Salt should be used sparingly, but if salt, use iodized salt with fluorine.
Drinking plenty of fluids is important
Many seniors forget to drink enough. The main reason is a reduced feeling of thirst. Often, seniors also have misconceptions about their fluid needs, fear going to the toilet at night or simply forget to drink something. In addition, the kidneys often excrete more fluid as a result of a reduced ability to concentrate. Fever, diarrhea, diabetes or increased sweating very quickly leads to an acute deterioration of the general condition up to mental confusion in a dehydrated body.
Make sure to drink at least 1.5 liters daily! Suitable drinks are not or only slightly sweetened herbal or fruit teas, juice spritzers or mineral water. It is best to have ready-made drinks available at all times: with every meal, but also in between meals. Water-containing foods such as soups, stewed fruit or salads also help to balance the water balance.
Food and nutrient density
For most people, energy needs decrease steadily after the age of 40. However, the need for vitamins, minerals, proteins and fiber remains the same or is even increased. Seniors therefore need to eat foods with a high nutrient density. These are foods that contain many nutrients but few calories: In addition to all fruits and vegetables, these include whole grains, potatoes, fish, and low-fat meats and sausages.
Dairy products are particularly important and versatile: Sour milk products such as yogurt, soured milk, kefir or buttermilk are often better tolerated than fresh milk. Their high calcium content protects bones from osteoporosis.
There is no way to prevent aging. However, a balanced diet that meets needs and plenty of exercise in the fresh air help to maintain physical and mental fitness, thus ensuring quality of life and satisfaction.
