The importance of diet as we age

A healthy diet is key to a quality life, whatever age we are. If we form healthy eating habits while we’re young, we can reduce our chances of developing complications later on in life. A good diet also helps maintain fitness and activity levels in our older years. When we age, our risk of malnutrition increases as we may no longer be able to cook, or even interested in cooking for ourselves. If we’ve just come out of hospital, we may be less inclined to spend time shopping or preparing healthy meals. But by making an extra effort, or by seeking home care support, we can maintain a healthy diet that will benefit us in everything we do.

What can I do?

Eating healthily, combined with regular physical activity, can help a person live a full, active life, preserving independence into older age. Dovida suggests that you follow these simple dietary guidelines from the Irish Nutrition and Dietetic Institute (INDI) to stay healthy in your older age.

What can carers do?

When caring for an older adult, it is very important to pay attention to their diet and eating habits. As we age, our appetites and attitudes to food change, and because of this and other developments, older people have an increased risk of becoming malnourished. Dovida provides a range of services, including the preparation of meals and encouraging you or your loved one to enjoy a healthy, balanced diet.

Dietary guidelines for older people

• Balance Energy (calorie) Needs with physical activity – the more active you are, the more energy you need.
• Include a Starchy Food (bread, rice, pasta, potato, or cereal) at each meal. Always choose high fibre options wherever you can.
• Aim For Five Servings of fruit and vegetables each day. These are packed with important nutrients to help you stay well. Remember, these can be fresh, frozen, tinned or dried. Have a mixture of diff erent coloured fruit and vegetables such as apples, oranges, bananas, spinach, cabbage, carrots, sweet potato, peppers, sweetcorn etc.
• Stay Fit and Strong by eating a variety of protein rich foods each day like lean meat, poultry and fish. Salmon, sardines and kippers are packed with heart healthy omega 3 fats. Eating beans and nuts is a simple way of boosting protein.
• Enjoy Alcohol in Moderation.
• Keep Your Bones Healthy by having three servings of low-fat dairy foods (milk, yoghurt, or cheese) each day. Fortified dairy foods have even more calcium and vitamin D.
• Choose Heart-Healthy Fats such as vegetable oil, olive oil and rapeseed oil for cooking and salad dressings. Spreads made from these fats are great options on bread or in baking.
• Stay Hydrated by drinking plenty of water, squash, juice and milk each day. Among other things, dehydration causes tiredness, dizziness and constipation. As a general guide, about eight glasses should be enough.
• Fibre in your diet can help to move your bowels regularly and also lower your risk of many chronic diseases including heart disease, obesity and some cancers. Good sources of fibre include whole-grain breads and cereals, fruits and vegetables, and pulses such as beans, peas and lentils.
• Calcium and Vitamin D help to maintain bone health, and this is especially important in the later years. Take three servings of vitamin D-fortified milk, cheese, or yoghurt each day. Other calcium-rich foods include fortified cereals, dark green leafy vegetables and canned fish with soft bones (like sardines). Being a healthy weight can also help to keep bones strong. Iron and Vitamin B12 work together to keep anaemia at bay, while also maintaining brain health and your nervous system. Red meat (beef, pork, lamb) is the best source of iron, while fortifi ed cereals, lean meat and some fish and seafood are sources of both iron and vitamin B12. Taking a vitamin C-rich food like orange juice at meal times can help your body to absorb iron.