Senior Nutrition

Author

ComForCare Home Care NW Pittsburgh

For more information about the author, click to view their website: ComForCare Home Care NW Pittsburgh

Posted on

May 28, 2024

Book/Edition

Pennsylvania - Greater Pittsburgh Area

Share This

Senior Nutrition: Top 5 Healthy Eating Tips for Older Adults

Good nutrition is important, no matter your age. Eating right is how your body gets vital nutrients: substances that our bodies need so they can function and grow, like carbohydrates, fats, proteins, vitamins, minerals, and even water. But as you age, your body and life change, and so does what you need to stay healthy—which is why senior nutrition is such an important topic.

Many people don’t realize how big of a role nutrition plays in their long-term health and happiness. They may have a general sense of what “healthy” means, but knowing and doing are, of course, two different things. Let’s take a closer look at what special considerations adults over 50 need to know about nutrition that can help them lead longer, healthier lives.

5 Things Everyone Should Know About Senior Nutrition

Older Adults Need Fewer Calories, But More Nutrients

We all know that finding the right balance of calories is crucial for maintaining a healthy weight throughout adulthood. But older adults generally need fewer calories than they used to due to changes in metabolism, physical activity levels, and age-related loss of muscle mass.

However, while you may need fewer calories, you still need the same amount of nutrients, if not more. Nutrients are crucial for energy and weight control. They can also help prevent some diseases, like osteoporosis, high blood pressure, heart disease, type 2 diabetes, and certain cancers.

Foods to Focus On

Over 50, it’s more important than ever to cut empty calories like sodas, chips, candies, and alcohol. Instead, focus on calorie-light but nutrient-packed foods, such as:

  • Fruits and vegetables (choose different types with bright colors)
  • Whole grains, like oatmeal, whole-wheat bread, and brown rice
  • Fat-free or low-fat milk and cheese, or soy or rice milk that has added vitamin D and calcium
  • Seafood, lean meats, poultry, and eggs
  • Beans, nuts, and seeds

a woman and her elderly loved one stand in the kitchen with an array of healthy vegetables
Protein Plays a Role in Fall Prevention

Despite needing fewer calories, older adults actually have higher protein requirements than younger adults—especially if they’re dealing with an illness. 

Our bodies progressively lose muscle mass, strength, and function over time, beginning as early as our 30s. When people get older, their bodies can’t process protein as efficiently, especially in the face of stressful situations like chronic disease, acute illness, or hospitalization. That means seniors need to get more protein from their diet to support and preserve muscle mass.  

Why Is Muscle Mass So Important? 

Muscle loss and general weakness resulting from inadequate nutrition can lead to falls. Every year, one out of four older adults experience a fall, which can have serious physical and mental health consequences. Fall prevention is a multifaceted but highly important part of overall health and wellness in older age.

Additionally, studies have suggested that older adults who consume more protein are more capable of performing activities of daily living for longer. When muscle mass is preserved, everyday functions like getting out of bed, bathing and dressing, and moving around the house may be, too! 

A Good Time to Focus on Good Carbohydrates

Carbs have a bad reputation these days, with the rise in low-carb diets sweeping the nation. But for a balanced diet, the Dietary Guidelines for Americans recommends carbohydrates make up 45%-65% of every adult’s diet. Instead of cutting carbs entirely, nutrition is about focusing on the right carbohydrates to support energy and digestion.

There are good and bad carbohydrates, and the bad ones only cause more problems as we age. Bad carbs are simple: they are mostly starches or sugars, stripped of nutrients, and make blood sugar levels spike quickly. Good carbohydrates are complex: they are mostly fibers and other beneficial nutrients, which are slower to digest, helping regulate blood sugar and feelings of fullness.

Good Carbs (Complex)Bad Carbs (Simple)
Whole-grain bread, pasta, rice, oatmeal, baked goods containing whole-what flourWhite bread, white paste, white rice, baked goods containing white flour
Nuts and seedsProcessed foods like potato chips, crackers, breakfast cereal
Legumes (lentils, beans, etc.)Soda
Fruits and vegetables with edible skinsSugary desserts and candies

The Low-Down on Sodium

Sodium (aka salt) is another nutrient that has a bad reputation, though it comes by it honestly. Sodium is necessary for proper body function: it helps maintain fluid balance, conducts nerve impulses, and helps with muscle contraction. However, most American adults get too much sodium, which contributes to high blood pressure and cardiovascular disease.

There are also special considerations for seniors. As we age, our kidney function naturally decreases, which can make it harder to remove excess sodium from the body. That means taking special care to limit sodium intake to less than 2,300mg per day—about the equivalent of one teaspoon of table salt.

Happy older woman eating fresh fruits during breakfast
Vitamin D & Calcium

We know that the sun helps our bodies produce Vitamin D. But not only is sun exposure risky for our health—our skin also changes as we get older, becoming less adept at producing Vitamin D. That means we need to rely more on food sources and supplements to get it. 

Vitamin D helps our bodies absorb calcium, which is why taking both together is so crucial for building and maintaining healthy bones. Research shows that it can prevent and even improve osteoporosis, a condition that leads to weak, brittle bones. Older adults—even those who already struggle with weakness or frailty—can develop stronger muscles and reduce their fall risk with adequate Vitamin D levels.

Your doctor can help you determine the right amount of Vitamin D for your diet and recommend a supplement. You can also focus on eating foods like:

  • Egg yolks
  • Fatty fish like salmon, tuna, and sardines
  • Orange juice
  • Yogurt
  • Milk
  • Mushrooms

Get Online Resources to Support Meal Planning & More!

Prioritizing nutrition can be challenging for seniors, and navigating each consideration can feel a little daunting. If you or your loved one faces challenges with accessing and preparing healthy foods or has other barriers like difficulty chewing or swallowing, help is out there! 

At ComForCare, we’ve prepared a free meal planning guide filled with simple yet nutritious recipes developed with seniors’ unique needs in mind. This guide is packed with helpful tips, recipes, and advice for caring for a loved one with dietary barriers. 

Plus, you can join us on Facebook every Thursday at 1 pm EST for the latest episode of Care Kitchen, our live cooking program led by chef Steve Toll! We’re always exploring new ways to support and inspire creativity in cooking, whether for yourself or for loved ones in your care. 

ComForCare: Compassionate, Personalized In-Home Care for Older Adults

If you or your loved one need more help planning and preparing nutritious meals, ComForCare’s caregivers can help. Our in-home care services can be personalized to support your needs, including meal prep, personal care, transportation, and more. Learn more about our care services or reach out to your local team today to find your perfect caregiver!  ComForCare NW Pittsburgh covers Northern Allegheny, Butler, Beaver and Lawrence Counties.  They can be reached at (724) 759.7674 or by email mbarron@comforcare.com

Other Articles You May Like

The Importance of Staying Hydrated

Staying hydrated is essential for maintaining health and keeping critical bodily functions working properly. Hydration can be a challenge for some seniors because seniors may have a diminished ability to sense thirst, notice changes in body temperature, and may be taking medications that have a dehydrating effect. Keeping a few tips in mind will ensure that seniors stay hydrated and continue to enjoy the activities that bring them joy.Older adults looking to stay hydrated throughout the day should try these tips to get started. Being dehydrated can cause confusion, headaches, elevated heart rate, muscle weakness, and fatigue. Seniors who think they may be dehydrated should discuss their symptoms with their doctor before changing their fluid intake. Seniors should discuss hydration with their doctor as only can a healthcare professional recommend how much water someone needs, and they can also provide guidance and tips on managing water intake. Create a schedule drinking a lot of water in one sitting can be difficult. However, creating a schedule that accounts for daily activity, physician-recommended intake levels, and the preferences of the senior can help keep hydration on track.Eat water-rich foods cucumbers, watermelon, apples, and other water-rich produce can help seniors get more fluids at mealtimes. Broth is also a good option.Make water more interesting For those that dont enjoy drinking water, adding small amounts of juice or flavoring to water can make it less boring. Popsicles are also a great optionespecially on warm days!Reduce water loss excessive sweating can contribute to dehydration keeping inside temperatures at a reasonable level, and being mindful of fluid loss during outside activities, can help seniors stay hydrated.Dont wait for thirst often, when seniors feel thirsty; they may already be dehydrated.Additional TipsCarry a reusable water bottle with you throughout the day.Set reminders on your phone or use a kitchen timer to prompt yourself to drink fluids.There are also water bottles available that track your fluid intake.If you find it difficult to drink plain water, consider flavored sparkling water or unsweetened tea.Comfort Keepers Can HelpComfort Keepers can provide support for seniors that are concerned about the issue of hydration. Our caregivers can provide transportation to healthcare appointments, assist with meal preparation and planning, and provide support for physician-prescribed hydration regimens. Our goal is to support physical and emotional care goals and to elevate the spirits of our clients and their families every day.To learn more about our in-home care services, contact your local Comfort Keepers location today. ReferencesCenters for Disease Control and Prevention. Get the Facts: Drinking Water and Intake. Web. 2016.FamilyDoctor.org. Hydration: Why Its So Important. Web. 2017.Mayo Clinic. Dehydration. Web. 2018.WebMD. What is Dehydration? What Causes It? Web. 2019

Dietary Changes as We Age - Comfort Keepers Western Slope

One in three hospital patients is malnourished upon admission and almost one-third of U.S. patients (31 percent) experiences declines in nutritional status while in the hospital.Dietary needs evolve as people age, and seniors need to know how to manage those changes to maintain physical health and wellness. Older adults need to take an active role in shaping their diet and nutrition habits to ensure more energy, better disease prevention and quality of life.Seniors should consult their physician to discuss their individual needs. Healthcare professionals can also help seniors and their families create and implement healthy eating plans.These plans often include:         Increased protein and fiber intake. Protein and fiber are important nutrients for seniors. Foods high in fiber can help maintain healthy digestive systems as we age, and increasing protein intake can help seniors increase or maintain energy and strength.          Whole grains have multiple benefits. Whole grains are also fiber-rich foods that not only aid the digestive process but promote healthy hearts for seniors. Cereal, rice and bread made with whole grains can easily be found at any grocery store and provide several serving choices to meet recommended daily requirements.         Calcium is a key component in maintaining bone strength. Calcium can help prevent osteoporosis, especially when calcium intake is consistent. Preventing osteoporosis is critical for seniors especially those that are at risk for falls.         Hydration is critical at any age. Physical changes that occur with age make hydration even more important for older adults. For those that are less inclined to drink water, there are alternatives milk, juice and broth are all hydrating liquids, and there are hydrating foods including watermelon, cucumbers and grapes. If engaging in good eating habits is a struggle, there are steps seniors can take to ensure that they are getting proper nutrition. In addition to consulting a physician about diet or health concerns they might have, they can also try the following tactics to get back on the right track:         Make meals a social occasion Sharing a meal is one of the most enjoyable ways to ensure that someone is eating well. This can include making something healthy and delicious for others, or reaching out to people that love to cook healthy food and offering them some company at mealtimes.         Make healthy eating fit your budget Good food doesnt have to be expensive. A doctor or nutritionist can point patients to budget friendly, nutritious food options. And maintaining a healthy lifestyle saves money on medical care in the future.         Shop for healthy foods Having a kitchen stocked with healthy snacks and meal options is one of the most important steps to maintaining a balanced diet.          Encourage people to ask for help If someone has concerns about their ability to plan healthy meals, shop for the groceries or if they just arent getting the nutrition they need, tell them to ask for help! In-home caregivers, delivery services, family, friends and medical professionals can all help older adults reach their nutrition goals.Comfort Keepers Can HelpIf someone is struggling to maintain healthy eating habits, consider getting support from the trusted care team at Comfort Keepers. Our caregivers can help with grocery shopping, meal preparation, and can help support physician-prescribed exercise regimens and diets. Our goal is to see that clients have the means to find the joy and happiness in each day, regardless of age or acuity.To learn more about our in-home care services, contact your local Comfort Keepers location today.ReferencesMayo Clinic. Senior health: How to prevent and detect malnutrition. Web. 2017.Next Avenue, Malnutrition is Affecting Too Many Older Adults. Web. 2016.  Public Health Post. Malnutrition in Older Adults. Web. 2017  Healthline. How Your Nutritional Needs Change as you Age. Web. 2017.

Foolproof your Home: Senior Safe Strategies

As our loved ones age, ensuring their safety and well-being becomes a top priority. For many seniors, the desire to age gracefully in the comfort of their own homes is strong. However, as homes age with them, they may pose various risks and challenges. In this comprehensive guide, we'll explore foolproof strategies to make your home safe for seniors, enhancing their independence and well-being.Understanding the Importance of Senior SafetyAging comes with its own set of challenges, including decreased mobility, vision impairments, and other health concerns. It's essential to create a safe living environment that addresses these challenges and minimizes the risk of accidents and injuries. By prioritizing senior safety, we can help our loved ones maintain their independence and quality of life.Introducing Aging in PlaceAging in Place is a concept that emphasizes the ability for seniors to remain in their own homes as they age, rather than moving to assisted living facilities or nursing homes. This approach allows seniors to maintain their sense of independence and familiarity with their surroundings, promoting overall well-being and happiness.Identifying Home HazardsBefore implementing safety measures, it's crucial to identify potential hazards in the home. Common hazards for seniors include slippery floors, poor lighting, cluttered walkways, and inaccessible bathrooms. By conducting a thorough home safety assessment, we can pinpoint areas that require attention and make necessary modifications to improve safety.Essential Home ModificationsOnce hazards have been identified, it's time to implement modifications to enhance senior safety. These modifications may include:Installing grab bars in bathrooms and near stairs to prevent fallsAdding non-slip flooring and mats in high-traffic areasImproving lighting throughout the home to reduce the risk of trips and fallsInstalling handrails and ramps for easier mobilityLowering countertops and cabinets to make them more accessibleUpgrading bathroom fixtures to include features such as walk-in showers and raised toiletsBy making these modifications, we can create a safer and more accessible living environment for seniors, allowing them to navigate their homes with confidence and ease.Leveraging Technology for SafetyIn addition to physical modifications, technology can also play a crucial role in enhancing senior safety. Smart home devices such as motion sensors, doorbell cameras, and medical alert systems can provide added security and peace of mind for both seniors and their caregivers. These technologies can help monitor for potential emergencies, provide assistance in case of falls or accidents, and allow for remote monitoring of the home.TruBlues Senior Safe SolutionsAt TruBlue, we understand the importance of senior safety and independence. That's why we offer a range of services specifically designed to make homes safer and more accessible for seniors. From home assessments and modifications to ongoing maintenance and support, we're here to help seniors age in place with confidence and peace of mind.Taking Action for Senior SafetyEnsuring senior safety in the home requires careful planning, assessment, and implementation of foolproof strategies. By identifying hazards, making necessary modifications, leveraging technology, and partnering with trusted experts like TruBlue, we can create a safe and supportive environment that allows seniors to age in place with dignity and independence. With the right approach and support, we can make our homes safer and more comfortable for our aging loved ones, ensuring their well-being and happiness for years to come.

Local Services By This Author

ComForCare Home Care of NW Pittsburgh

Non-Medical 10521 Perry Hwy Ste 115, Wexford, Pennsylvania, 15090

The In-Home Care That Lets You Be YouAccording to AARP, 80% of people prefer to stay at home as they age, or "age in place." But if staying home means you need a little more help than you used to, ComForCare's professional caregivers are here for you from medication assistance and doctor appointments to light housekeeping and meal preparation. Stay independent in the comfort of your own home with in-home caregiving services. ComForCare offers a variety of in-home care services to fit the needs of you and your family. It is our goal to provide companionship and help out with everyday activities to ensure your elderly loved ones can live safely and securely. Whether your loved ones health concerns are due to illness, injury, or aging, our personal home care packages and flexible scheduling allow your loved one to maintain a sense of freedom, dignity, and connection to friends and family. Seniors who choose to stay at home are often happier, healthier, and recover faster from illness or injury than those living in assisted living facilities. ComForCare is independent living with a little extra help! Our health care professionals are not only highly qualified, they are highly compassionate and love what they do. Caregivers who meet our high standards and strict guidelines are screened for empathy, trained in senior care, and matched with clients based on their experience, skills, and compatibility. This unique approach to elder care provides the foundation for a trusted relationship between your loved one and the caregiver, and a long-lasting partnership in care between you and ComForCare. Our home care services and compassionate caregivers help older adults live independently in their own home and continue to do all the things they love. We do not just assign caregivers to a job. We match our caregivers based on the needs, interests, and personalities of our clients.With home care services, our office can provide personal care plans through an in-home evaluation and interviews between the client, family and the ComForCare team to help determine the best plan of action for the individual based on their specific needs. ComForCare can help individuals with daily activities. Our dedicated caregivers can be available for as little as a few times per week or 24 hours a day to provide care.Aging In Place is Easy With In Home Help  While assisted living facilities and senior communities are an option, the majority of people needing care want to remain in the comfort of their own homes. Maintaining independence and being with family, friends, and pets is most people's preference.Studies show that people are happier when they stay at home; they recover faster, have reduced anxiety, and are less prone to depression.We can help clients with tasks such as:24/7 CareBathing & ToiletingCompanionshipDementia CareDisability SupportFamily RespiteGrooming & HygieneLight HousekeepingMeal PrepMedicaid Provider EnrollmentMedication RemindersMemory ScreeningPersonal CareSafety SupervisionSenior and Elder Care ManagementTransitions of CareTransportationVeterans ProgramsIn Home Care For All PersonsSeniors aren't the only ones who need a little help at times. ComForCare is ready and willing to offer all services to anyone needing care in their home. We help veterans, adults with mental and physical disabilities, persons with chronic conditions, and persons recovering from surgery or an illness. Everyone needs help at some point in their lives; call on the team at ComForCare when you need us.From transportation to do errands and grocery shopping, to vacuuming and dusting, or a few hours of companionship, our compassionate caregivers are available. The services we provide will ensure you enjoy living in your home as you age or recover.Dementia CareOur proprietary program, DementiaWise, engages and enhances the lives of people with Alzheimers disease and other forms of dementia while providing support and education for the family. Caregivers take special care to recognize behavioral triggers and use redirection, which may help prevent or reduce any challenging dementia behaviors, while helping clients remain independent for as long as possible.Request a Personalized Home Care Service ConsultationIf you want to know how best to maintain your independence or that of your loved one, request an in-home care service evaluation. A trained professional from ComForCare Home Care will visit the home for a personalized home care consultation.During Your Personalized Home Care Visit We Will:Check for potential fall risks with suggestions for simple fixesLook at the living space with your loved one's specific concerns in mindReview medical history, medications, any other needs or concernsEvaluate balance and ease of movement throughout the homeRecommend any necessary home safety devices that assist in overall comfort and safety such as handrails and shower chairsOffer support and understanding, with flexible services that can helpWe serve all persons in Greater NW Pittsburgh, PA., including Northern Allegheny County, Butler County, Beaver County and Lawrence County, PA. Whether your loved one needs assistance only a few hours a week or around-the-clock, our team is happy to help! Call (724) 759-7674 to learn more about the transition care services offered through ComForCare Home Care (NW Pittsburgh).