Recommended Food And Nutrition For Elderly Parents


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Proper nutrition is an essential ingredient in maintaining a good health at all ages, and especially in older age. Physiological changes occur, such as the slowing of the decrease in metabolism and skeletal muscle, changes in style life, such as reduced physical activity, reducing the energy requirements, but require a fair amount of nutrients.

Over 40 years, the necessary calories and proteins gradually decreases by about 5% every 10 years up to 60 years of age, from 60 to 70 years, the decline about 10%, and another reduction is 10 % occur after 70 years. But the problem in the elderly, is not so much calorie intake, as that of a balanced and complete diet in key nutrients. The ideal diet should cover in a harmonious and balanced nutritional needs of the elderly, very briefly, must be set to ensure the total caloric intake around 2,100 calories and energy from carbohydrates must be supplied for 50 to 60 percent from protein for 12 to 14 percent from fat for 30 to 35 percent.

Carbohydrates are mainly contained in the bread, pasta, potatoes etc.
Protein is found in meat, milk, legumes etc.
Lipids or fats are, however, in oils, butter, cheese, etc.

And then the essential is the supply of water, vitamins and minerals. The elderly feel less thirst, and abstain from drinking for fear of disturbances such as urinary incontinence or fear that the accumulation of fluid second wrong idea "swells."

And every day to drink a good amount of water (at least 8:00 to 10:00 glasses) to preserve renal function, moisturize skin, soften the stool and thus reduce the risk of constipation. A good habit is to drink two glasses of water the morning before breakfast. In addition to the water, the liquids are introduced with the consumption of fruit juices, coffee, tea, cold milk or hot tea.

Even a glass of wine during the meal or better is fine. It stimulates the secretion of gastric juices, aids digestion and gives a sense of well being if the amount is limited (no more than half a liter on the day). To be avoided are spirits.

The minerals present in cheese, meat, eggs, etc, are necessary to the human body in different amounts with each other. In the diet of the elderly must be absolutely present as calcium and iron.

Whole milk, cheese, yogurt, fish etc, are foods rich in calcium. Two cups of whole milk a day covering 75% of the daily requirement of calcium and helping to maintain bone density by preventing, thus, osteoporosis. If you are intolerant to milk products on the market are treated to be easily digestible.

Older people are at risk for iron deficiency. You can avoid increasing the consumption of legumes, green radish, spinach, eggs, canned tuna, red meat and chicken breast.

We must be careful also to introduce fiber-rich foods (cereals, legumes, apples, etc.).These foods, accompanied by plenty of liquids, as well as giving a sense of satiety, help regulate the bowels.

The consumption of the daily nutritional requirements should be divided into three meals:
  1. A light in the morning, not limited to a cup of coffee, but accompanied by a biscuit. If there is intolerance, milk is an excellent food, rich in calories, calcium, protein and fluids.
  2. The main meal, lunch, consisting of bread and cereals, protein foods (meat, fish, eggs), fresh vegetables and fruits rich in vitamins. Fat in small amounts as a condiment.
  3. In the evening, the dinner should be light: a big meal makes the digestion slow and laborious and poorly reflects sleep.


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