Eating well is important at any age. Proper nutrition helps us to maintain health and it provides the energy needed for our daily activities. For some older adults, however, eating balanced, nutritious meals and getting enough of the essential nutrients can be a real challenge. This is true for a number of reasons - for example:
Family changes such as children growing up and moving away from home or the loss of a spouse can result in having to spend many mealtimes alone. It can be hard to make that "extra effort" to make sure you have a balanced meal when you are the only one who will eat it. We have all heard stories about older people who live on little more than tea and toast
Some people become much less active as they get older, especially after they retire. This can result in a poor appetite
The sense of taste and smell may decrease in some older adults. Foods are much less appealing when you can't smell or taste them
For some, wearing dentures interferes with the enjoyment of meals
Prescription medications or health problems can interfere with appetite and the absorption of certain nutrients from food
Difficulty with getting around and a lack of energy can make it hard to prepare proper meals or go out for groceries
In spite of these challenges, it is very important that we continue to eat well as we get older. In many cases, this will mean a bit more planning, creativity and being willing to ask for help when you need it.
Canada's Food Guide for Healthy Eating is the best place to start when it comes to making healthy food choices. Choosing the appropriate number of servings and a variety of foods from the 4 main food groups (grains, fruits and vegetables, milk and milk products, meat and alternatives) will ensure that you are getting enough of the nutrients you need for health.
The following tips can help you to deal with some of the challenges mentioned above and contribute to your overall health:
Stay as physically active as possible to stimulate your appetite and your digestive system. Refer to the "Active Living" section and Health Canada's Physical Activity Guide for Older Adults for information on how to increase your activity level safely.
Choose smaller amounts of food and eat more often, if three large meals don't appeal to you
Make an effort to add more variety and enjoyment to your diet
Remember - you are worth the extra effort of making well-balanced meals
Try adding more spices and/or herbs to your food to increase the flavour. Avoid eating too much salt, especially if you tend to retain (hold) fluids (you may have puffy eyes or swollen ankles)
Make sure to drink 6-8 glasses of fluid daily
Increase the amount of fibre that you eat in your diet. Include more high fibre foods such as legumes, fresh fruits and vegetables, dried fruits, whole grain breads and cereals, bran, nuts and seeds in your diet.
Keep healthy ready-to-eat or frozen meals available, for the days you have a poor appetite or don't feel like cooking. Make meals like casseroles, chili or stews and break them into smaller portions to be frozen. Consider contacting local service groups that deliver meals to your home or that provide frozen meals - e.g. Meals on Wheels
Find out if your grocery store offers grocery delivery services
Microwaves are great for re-heating leftovers and for cooking vegetables that you might not otherwise prepare for yourself
Take advantage of some of the "convenience" foods and foods packaged in single serving sizes. These are becoming much more available. Pre-washed and prepared salads are an example of a good way to include fresh vegetables with very little time and effort
Try some of the nutritionally balanced drinks that are available. Many of these taste like milkshakes and contain all of the nutrients and calories you would get in a balanced meal (some even include fibre)
If you hate to eat alone, try to spend some of your meal times with family, neighbours or friends. Turn on some music or the radio while eating if this makes meal times more enjoyable when you are alone
Ask for and accept help with preparing meals and/or shopping if it is becoming too hard for you. Family and friends are often more than willing to help if they know what you would like them to do
Keep a supply of non-perishable food items on hand (e.g. canned goods) in case you find it hard to get out to shop for food at times
Work with your dentist and/or denturist to ensure that you can chew your food properly and comfortably
If you seem to have lost your appetite, discuss this with your doctor. Loss of appetite can sometimes be a symptom of illness or the side effect of a medication. The cause should be found and treated if possible
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