Healthy Eating & Living For Elders

Nutrition for Older Americans

Nutritional needs are important at every stage of life. But as we age, many new factors can come into play. With changes in finances, medications and appetite, eating can become a challenge. As we age, our tastes change, our energy needs change and our desire to eat may also change. Try these tips to perk up a tired appetite:

• Try to identify the problem. If certain foods cause discomfort, such as heartburn or gas, find alternatives. Talk to your doctor about your medications. If they're causing problems, something else might be prescribed.
  
  
• When the desire to eat diminishes, changing what and when you eat can make obtaining adequate nutrition easier. Start with smaller, more frequent meals. Eat four to six smaller meals, as they may be easier to digest. Plan for easier, low-preparation meals like tuna salad and sliced tomatoes, a baked potato topped with cottage cheese or sliced turkey on whole wheat bread.
  
  
• Adding more flavors to foods can also make eating more enjoyable. The important thing is to consume the nutrients your body needs, so experiment with changes to improve your eating habit.
  
  
• To get your digestive juices flowing, serve foods hot. Heat brings out the aroma of food, usually making it more enticing.
  
  
• Give yourself plenty of time to eat.
  
  
• If possible, increase your physical activity level. This often helps perk up a tired appetite.

Shopping Tips for Older Adults

Shopping for one person can result in limited supplies, so that frequent shopping becomes necessary. Older adults often feel the depression of winter and do not eat as well as they should. Favorite foods may not taste like they used to and overall interest in food can decrease with age. If you, or someone you know, is struggling with a healthful eating plan some tips may help:

• Start your shopping trip before you get to the store. Plan ahead. Make a grocery list. That way, you won't need to repeat your steps through the store.
  
  
• Keep an emergency supply of non-perishable on the shelf: non-fat milk, dried fruit, canned foods (fruit, vegetables, juice, tuna, soup, stew, beans), peanut butter, and cereal. That way, you won't need to head to the store when it's too cold or raining outside.
  
  
• Include plenty of calcium rich foods, yogurt with cereal or canned fruit, milk with vanilla wafers or in pudding or cream sauce, or macaroni and cheese are some ways to get calcium.
  
  
• Herbs and spices provide different flavor to the same foods--try pasta with basil, then flavor with rosemary. Season a baked potato with dill and steamed veggies for a quick meal. Steam, stew, or sauté chicken breasts for a quick entree. Use canned fruits for nutrition with longer storage.
  
  
• Plan a morning meal that provides energy to get going. Buy foods that provide a good source of fiber, carbohydrates, vitamins and minerals--cereals and milk, yogurt and toast, a whole grain muffin topped with peanut butter and a glass of skim milk are a few quick, tasty, healthful options.
  
  
• Canned goods will be safe as long as the container remains intact. Keep canned goods in a clean, dry and cool environment. Don't buy cans that are cracked, bulging, or leaking. Dented cans may be fine, but examine them carefully to make sure no seams are split. Store new cans behind older ones and keep rotating product.

Did You Know That . . .

• If you're concerned about your memory, try reducing the stress in your life with meditation and other relaxation techniques. Some foods can be helpful, particularly those containing omega-3 fatty acids (including salmon, sardines and flax seeds) and those containing anthocyanin pigments (blueberries are the best source). Avoid excessive alcohol consumption and take a good multi-vitamin/multi-mineral supplement. Regular aerobic exercise can further help, as can keeping your mind active by reading, doing puzzles or discussing current events.
  
  
• Laughter is contagious. It certainly can be especially when you need to make light of stressful circumstances--especially during the holidays! Take a step back from the situations that you find uncomfortable and try to see them as humorous instead. Don't make a fuss--make a joke. You can't change the situation, but you can change how you handle it. Laughing out loud with those around you can change your perspective and spread good feelings--all at the same time! Keep smiling.

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The Northwest Florida Area Agency on Aging, Inc. is a 501(c)(3) private, not-for-profit charitable organization funded under the Older Americans Act and the State of Florida Department of Elder Affairs.

Page was last updated on 6/29/2004.
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