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Healthy Eating for Seniors

By: Varian Sperks

Our bodies naturally grow and change over time. It's a simple fact of life, and nutrition is important every step of the way. Everyone needs healthy foods to help our bodies thrive, but seniors and the elderly have specific nutritional needs.

Healthy eating and nutrition for seniors can be affected by several factors. Simple body composition is one area that greatly affects the health needs of the elderly. For example, hormone activity decreases as a person ages, resulting in weight gain, and the loss of muscle and bone.

Other health considerations for people in their senior years are outlined in the following points:

Water

The amount of water found in the human body naturally decreases with age. Personal habits can also affect the fluid levels. Sometimes, seniors don't drink enough water simply because they don't feel thirsty. Other times, it's inconvenient or even difficult for them to pour a glass of water. For these reasons, elderly people can become dehydrated very easily. It is recommended, however, that seniors take in at least one ounce of water for every 2.2 pounds of weight.

Protein

Protein is an essential nutrient for good health at every stage of life. This vital component not only supports a healthy immune system, it also prevents wasted muscle. Although women and men naturally use less energy in their senior years, it's still important to eat a diet rich in high quality proteins like eggs, fish, poultry and lean meats.

Dietary Fiber and Carbohydrates

Most people have heard that seniors require extra fiber, as a fiber rich diet combined with plenty of water can aid in preventing constipation. Carbohydrates from cereals, pasta, bread and other grain products are also required to provide the energy needed by active seniors.

Good Fats

The body's natural metabolism slows down as age increases, so nutrition for seniors means less fat in their diets. It's important to note that fat should be limited, but not eliminated altogether. You can trim the amount of daily fat intake by choosing fish, lean meats, low-fat dairy products, and fat-free or fat-reduced preparation methods.

Keep Up Your Calcium

Many women and men don't get enough calcium, which is a vital element of nutrition for seniors. Older people should take in about 1,500 mg of calcium every day. Unfortunately, people often struggle with digestive problems from drinking milk, but they can take advantage of the many calcium-rich alternatives. Low-fat cheese, yogurt and broccoli are all great choices, and non-fat powdered milk can be used in many recipes.

Beef Up Your Iron

Seniors should eat a diet rich in natural sources of iron, including choices like lean red meats and breakfast cereals. Too many older women and men live with iron deficiencies.

Zinc Requirements

Zinc is one of the often-neglected elements of good nutrition. The problem is compounded because zinc isn't readily absorbed into the body. Try to include healthy servings of poultry, meat and fish to help meet the daily zinc requirement for the senior diet.

Vitamin B12

A common problem with elderly men and women is B12 deficiency caused by a condition called atrophic gastritis. The vitamin B12 can only be absorbed when an intrinsic factor is present in the stomach. However, a person with atrophic gastritis will suffer from an inflammation of the stomach that causes bacterial overgrowth and impedes the intrinsic factor. Patients suffering vitamin B12 deficiency should talk to a doctor about supplemental options.

In order to grow and remain healthy, people of all ages require a balanced diet rich in vitamins, minerals and nutrients. Nutrition for seniors is especially important, as they face additional age-related health concerns. While aging does take a toll on the body, with good nutrition many seniors continue to lead vital, active lifestyles.

Article Source: http://www.health-fitness-for-all.com

Contributor Varian Sperks writes for numerous popular web sites, on healthy body and healthy aging subjects.

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