|
Generally, current dietary recommendations for adults also apply to older people. You should limit sweets, regular coffee and tea, greasy or fatty foods, alcohol, oil, salt, and “junk” foods. You should be sure to eat plenty of fruits, whole grain breads and cereals, and vegetables. And drink plenty of fluids, especially water.
With few exceptions, vitamin and mineral supplements are rarely necessary for people who eat a varied diet and enough food to meet their energy needs. In fact, taking large doses of some vitamins and minerals may cause imbalances in body stores of others, and some are toxic at high levels. Your best bet is to get the nutrients you need from whole foods, without the use of a supplement, unless otherwise directed by your dietitian or physician.
Digestive system problems are the most frequent source of discomfort for older people. Sometimes these problems cause people to avoid foods that would otherwise be a healthy addition to the diet. For instance, flatulence or intestinal gas may prompt some individuals to forgo certain vegetables such as cabbage or beans, which are good sources of vitamins, minerals, and fiber. In other cases, adding more of certain types of foods can reduce the severity of some problems.
A well-planned diet can help with a variety of common complaints.
Constipation can result from not drinking enough fluids and by eating a diet that is too low in fiber or bulk. Certain medications, including antacids made with aluminum hydroxide or calcium carbonate, can also cause this problem, and it can be made worse by the habitual use of laxatives.
There are several things that people can do to prevent constipation from. Including a liberal amount of whole grain breads and cereals in the diet, as well as plenty of vegetables and fruits, is a start. Eating dried fruits such as prunes or figs, or drinking prune juice, may also help, since they have a natural laxative effect for many people. Drinking plenty of fluids is very important, and water is the best choice. Most people should drink six to eight glasses of water or other fluids each day. Foods that are high in fat, such as many sweets, meats and high fat dairy products, oils and margarine, or fried foods should be limited. These foods are very calorie dense and may displace foods that would otherwise provide needed fiber in the diet. Decreasing the consumption of fatty foods may also lessen the need for antacids. Don't forget, too, that a regular routine of exercise is effective in promoting good muscle tone and preventing constipation.
Many people experience general abdominal discomfort after eating, which may include belching, intestinal gas or flatulence, bloating, or burning sensations. These complaints have many causes, including overeating, eating too many high-fat foods, alcohol, or carbonated beverages, swallowing too much air when eating, lying down to rest immediately after eating, and taking certain drugs or aspirin. Switching to a diet that is high in fiber may also cause some flatulence at the start, although it usually lessens as the body adapts to the increased fiber intake.
One way to help relieve problems such as these is to eat smaller, more frequent meals over the course of the day instead of eating one or two larger meals. Avoiding fatty foods, alcohol, and carbonated beverages is a good idea, too. It may also be helpful to eat slowly and to chew food thoroughly before swallowing. If heartburn is a problem, avoid reclining immediately after meals, or if you do so, keep the back elevated to at least 30 degrees so that you are not lying flat on your back. Regular exercise can also help to minimize trouble with intestinal gas.
These may occur for a variety of reasons. For people who have trouble chewing foods, it may be helpful to cut food into small pieces and to allow extra time to chew food at a comfortable, unhurried pace. Cooking some fruits and vegetables may also be helpful and necessary for some. Poorly fitting dentures should be checked by a dentist and possibly replaced.
Drinking plenty of fluids can alleviate some swallowing problems if the throat or mouth is dry, which may be caused by certain medications or may simply be related to commonly-occurring changes that accompany the aging process. Lozenges or hard candies may be helpful in keeping the mouth moist. It may be necessary to ask your physician about whether or not a particular medication may be contributing to the problem.
The older people get, the more likely it is that they will develop medical problems that require a special, or therapeutic, diet. People who develop diabetes, high blood pressure, and heart disease, for instance, may have special considerations in meal planning. Most conditions, however, benefit from a diet that is high in fiber from whole grains, fruits, and vegetables, and low in animal products. Well-planned vegetarian diets can help to control blood sugar levels. By limiting fat, salt, and sugar, vegetarian diets can also be useful in controlling high blood pressure, heart disease, and other conditions. However, since individuals vary in their needs, those who must follow a special diet should consult a registered dietitian for more detailed recommendations and help with meal planning.
The risk for osteoporosis is influenced by many factors, including diet. Diets that are excessively high in protein and sodium can accelerate the loss of calcium from bones. Vegetarian diets tend to be moderate in protein content and, when care is taken to avoid processed foods, they can be lower in sodium as well. Including plenty of greens and other vegetables in the diet will help to ensure an adequate intake of calcium.
Depression because of changes in living conditions, loss of companions, certain medications, and complications in preparing meals can all result in a loss of interest in food. Sometimes eating smaller, more frequent "mini-meals" can help. It may also be a good idea to seek out meals in a social context. For instance, local vegetarian societies may have regular organized potluck dinners or restaurant outings that provide an opportunity to make new friends and enjoy a meal in the company of others.
|
| |
