Our nutritional requirements change as we age. Here are ten ways seniors can ensure they maintain a healthy diet. By Kirsten Braun
1. Keep hydrated
As we age our awareness of thirst is actually reduced. As a result older women may reduce their intake of fluids, particularly water as they just don't feel very thirsty. In addition, our body's ability to regulate its fluid balance is also lessened when we get older. Women sometimes also limit their intake of fluid as a way of managing urinary incontinence issues. All of these factors put older women at risk of dehydration. Not drinking enough fluids can also result in urinary tract infections, constipation and even falls. One of the best ways to ensure adequate fluid intake is to have an allocated daily amount of water (6-8 glasses) in a large jug in the fridge. Pouring a drink from this regularly through the day will allow women to track how much they are drinking. Women can also watch their caffeine intake as it has a diuretic effect.
2.Watch your kilojoules
As women age their metabolism slows and they lose muscle mass. They will, therefore, require less energy to carry out the same activities than previously. This means that if women continue to eat the same amount and type of food as before they will begin to gain weight as they are burning fewer kilojoules. The best way to combat these age related changes is to choose foods that are high in nutrients but low in saturated fat, salt and sugar. Women can choose wholegrain cereals/breads, vegetables, legumes/beans, fruits, reduced fat milk, yoghurt and cheese, lean meat, chicken and fish, eggs, nuts and seeds. They can also limit refined cereals/breads, sweetened drinks, fried foods, many take-away foods, processed meats, cakes and biscuits, pastries, chocolate, lollies and crisps.
3. Watch your salt
One of the most noticeable changes in our eating habits as we age is changes to our taste. Our ability to taste salty flavours diminishes quite considerably over time. This can lead to women adding extra salt to their cooking and/or at the table. As too much salt in our diets is linked to high blood pressure and heart disease it is important to try and limit our salt intake. Instead of adding extra salt to improve flavour women can try using garlic, herbs and spices instead. Women also need to be aware that many processed foods contain hidden salt, in particular cured meats, some breakfast cereals, sauces, canned vegetables, packet or tinned soups and gravy.
4. Watch your sweet tooth
Our ability to detect sugar also decreases over time which can lead to over indulging in sweet foods and/or over-sweetening cooking. The problem with many sweet foods (ie, chocolate, desserts, pastries) is they are often high in saturated fats. There are also a lot of added sugars in processed foods that we may not be aware of. Pasta sauces, tomato sauces, mayonnaise, tinned soups, breakfast cereals and frozen meals can all be high in sugar. Women can try using spices such as nutmeg or cinnamon to add flavour to foods rather than extra sugar.
5. Get enough fibre
Our digestive system also undergoes changes as we get older, gradually slowing down. When food moves more slowly through the digestive tract more water is absorbed which can lead to constipation. Older people are also more susceptible to diverticulosis, a condition in which small pouches form in the lining of the large intestine or colon. If these pouches become inflamed or infected it is referred to as diverticulitis. A diet high in fibre reduces the risk of constipation and diverticulosis. There are two types of fibre and both are important for our health. Soluble fibre is found in oatmeal, oat bran and psyllium while sources of insoluble fibre include whole grains, fruits and vegetables, nuts and seeds.
Source: http://www.womhealth.org.au/
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