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People over 60 generally experience increased loss of muscle mass. It is therefore important to be aware of the much higher dietary protein requirement.
As a rule of thumb, one should aim to eat 1g of protein per kg body weight (around 60g). Eggs, fish, cottage cheese and chicken are excellent sources of high quality protein. It is perfectly fine for older people to enjoy a cup of hot chocolate daily!
Older people often feel less hungry or thirsty – it is ok to enjoy smaller portions of food and drink as long as they are nutritious and balanced. Good solutions for reduced appetite and thirst are the “meal in a bowl”, healthy, colourful soups that contain everything. It is a good idea to drink diluted fruit juices instead of plain water, as the flavour helps to drink the necessary amount and adds essential vitamins and minerals.
It is critically important for seniors to avoid micronutrient deficiencies. It has been shown that many older persons do not get enough vitamin D, iron, B12, calcium, magnesium and vitamin C from their diet which can have serious consequences such as fractures, forgetfulness, headaches, confusion or muscle cramps. It is therefore recommended to take vitamin and mineral supplements.
Other well-known issues in the Golden Age may include lactose intolerance as people grow older – it is fine to replace milk products with either lactose-free milk products or with milk alternatives such as soya. Some individuals also experience swallowing difficulties which can be helped by eating smooth pureed foods or nutritious puddings. For persons suffering from incontinence, it is important to remember to still drink regularly to avoid dehydration.
My personal recommendation for the ideal nutrition in the Golden Age is to listen to your body, respond to its needs and to enjoy the foods you like best without feeling guilty. Old age is a time to enjoy and to keep going, not a time to try to lose weight or look like a TV star!! You deserve to feel great on all levels. If you have any further questions or would like to speak to me in private, please do not hesitate to contact me.
Dr Daphna Atar PhD, MSc Clinical Nutrition