Welcome to Diet Tips

Fighting Seniors' Malnutrition

More than half of all seniors cared for at home suffer from undernutrition or malnutrition (up to 85% in institutions).

Why is it: too little food, poor appetite, or digestion problems? Yes, all these, but there's more.

For instance, older single adults often don't cook for themselves and nutrient-poor diet leads to the loss of muscles and strength, weakens the immune system, increasing the risk of pneumonia and other infections, even to mental confusion that changes behavior thus creating a vicious circle.

Check what your elderly relatives eat. Spend time with them during their normal meals at home. Ask whether their wounds heal poorly, and if their legs and arms easily bruise. Ask their doctor to order some blood tests that can help identify chronic malnutrition (serum albumin, prealbumin or retinol binding protein levels).

Poor appetite often can be managed by making meals more like snacks, but making more of them throughout the day. Keep snacks readily available so that you can eat when you're up to it. Have your favorite vegetable ready in bite-size (baby carrots, sliced apples sprinkled with some lemon juice and cinnamon,string cheese, ice cream, nuts, peanut butter with whole wheat crackers, cottage cheese, etc.) These are examples of nutritious foods that require little or no preparation.

Seniors and Poor Appetite

Nutritionists insist that we should stuff our elderly loved ones with every calorie possible, which can become a difficult task due to their poor appetite. But is calorie intake really the main target of good nutrition for the seniors?

Recent news from the National Institute on Aging make us look at the problem from quite a different angle.

Overweight people participating in this study who cut their calories by 25 percent for six months have reduced insulin levels and core body temperature (deep inside the body) - two markers for which lower levels have been associated with increased longevity in humans.The results of the study are published in the Journal of the American Medical Association; April 2006.

On the other hand, we know that even young people who are able to digest just about anything, often get all needed nutrients loaded with too many calories, which they have to spend (burn) by strenuous workouts. The elderly can do neither, plus the above mentioned advice to further reduce calories - and the nutrients coupled with them?!



The simplest tip for seniors: Avoid "empty calories" - foods and drinks with a lot of calories, but not many nutrients — for example, sugar, pastries made of refined flour, chips, cookies, sodas, etc.

Follow the Dietary Guidelines for seniors. Have foods belonging to each of food group in the following quantities:



Whole grains: 5-10 ounces



Vegetables: 2 to 3.5 cups. Try to choose all possible colors because they supply you with different nutrients.



Fruits: 1.5 to 2.5 cups, better in season and local produce!



Diary: 3 cups of milk or yogurt, up to 6 ounces of cheese



Protein foods: 5 to 7 ounces of lean meat, poultry, or fish, plus dry beans, eggs, and nuts



Fiber: Leave skins on your fruit and vegetables if possible. Choose whole fruit over fruit juice. Take sugar-free fiber supplement like Psillium husk, with plenty of water.

Exercise = Better Nutrition for Seniors

Exercise is important for seniors because it can improve their nutrition. More nutritious foods consumed bring in more calories that should be burnt to avoid fat gain, which can become especially dangerous as we age. Burning the calories but retaining the nutrients is the best strategy for any age but it is most crucial for seniors.

There's been times when exercise was considered too dangerous for older people because of their frailty. However, recent studies have shown that exercises are not only safe for older people but have enormous benefits for their health and well being.

Aerobic exercise is good for heart and lungs. Vigorous weight training in people in their 60s, 70s, 80s, and even 90s, significantly increase muscle mass and strength. That increases their ability to carry out functions of daily living, to maintaining independence and health throughout the lifespan.

Before you start: Men over 40 and women over 50 should check with their doctor before starting any exercise program.

Exercises to consider: All types of exercise that are beneficial for younger adults, are worth trying by older adults either. The exercise types are:

Strength exercises build muscle as well as increase your metabolism and keep blood sugar under control.

Balance exercises improve fine brain control over body posture and body part position, as well as strengthen large muscle groups.

Stretching helps to keep the range of motions and do things easier and without injuries. However, there are rules to follow for your safety.

1. Always warm up before stretching

2. Never stretch to the degree when you feel pain

The Mediterranean Diet and Altzheimer Disease

People living around Mediterranean sea habitually eat a lot of olive oil, tomatoes, broccoli, cabbage, cauliflower, carrots, corn, yams, spinach, collard greens, yellow squas, apples, oranges, grapefruits, peaches, apricots, plums, bananas, peas, beans, lentils, dark bread, rice, and pasta made of hardest wheat brands.

Fish of all types, seafood, and diary is eaten every day but in moderate amounts, while, meats and poultry are not for every day, and the servings are rather small.

No meal can be even imagined without wine. Red wine is prefered here except for special fish dishes requiring white wine.

You can see how many ingredients the Mediterranean diet include - which of them works to prevent Altzheimer disiase?

Out of 2,200 people whom Columbia University's researchers watched over four years, those sticking with the Mediterranean diet were 40% less likely to develop Alzheimer's disiase, according to the Annals of Neurology.

Vitamins in Foods Work Better Than Supplements

Getting adequate amounts of vitamin E from food is an important part of a healthy lifestyle for aging adults. Recent studies showed that eating well rather than taking vitamin pills helps reduce the risk of diseases.

Take, for example, vitamin E. It boosts the immune system, reduces the risk of cataracts, help keeping skin and hair healthy. Vitamin E-rich foods protect from heart disease, osteoporosis, cancer, arthritis, and even Alzheimer's disease.

You should eat enough of foods rich in vitamin E to get the benefits. Meanwhile, analysis shows that American adults consume foods that provide very little of the vitamin. Two slices of white bread contain less than one milligram - 15 times less than the recommended daily doze.

The daily recommendation for vitamin E could be easily met by selecting foods that are nutrient-dense and better vitamin E sources. For instance, almonds are an excellent source of vitamin E. One handful of almonds provide half of the recommended dietary allowance. Here's the list of other vitamin E-rich foods:

Hazelnuts

Canola oil

Broccoli

Peanuts

Olive oil

Wheat germ

Red bell pepper, 1 cup

Kiwi

Olives