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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: Fluids As we age, the amount of water found in our bodies naturally decreases. Certain personal habits can also affect these fluid levels. Many seniors don't drink enough water simply because they don't feel thirsty. Others find it inconvenient or even difficult to pour a glass of water. These difficulties can cause elderly people to become dehydrated very easily. It is recommended that seniors drink at least one ounce of water for every 2.2 pounds of body weight. Proteins 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. Fiber and Carbs It's no surprise to learn that seniors require additional fiber in the diet. Food rich in fiber, when combined with plenty of water, helps to prevent constipation. Active seniors will also thrive on the carbohydrates found in pasta, bread, cereals and other energy-producing grain products. Good Fats As age increases, the body's natural metabolism slows down, and seniors require fewer fats in their diets. Even though fat intake should be limited, they should not be eliminated altogether. Seniors can easily trim the amount of daily fat intake by choosing fish, lean meats, low-fat dairy products, and fat-free or fat-reduced prepared foods and 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. Iron Many older men and women suffer with a shortage of iron in the blood. It's a common problem that's easily remedied by eating natural sources of iron, such as breakfast cereals and lean red meat, on a regular basis. Think Zinc Many seniors neglect zinc as an important contributor to good nutrition. The fact that zinc isn't readily absorbed into the body compounds the problem. Including healthy servings of poultry, meat and fish can help seniors to meet their daily zinc requirements. Vitamin B12 Men and women in their senior years often suffer with a condition known as atrophic gastritis, a deficiency of B12. The vitamin B12 is only absorbed into the system when an intrinsic factor is present in the stomach. A person with atrophic gastritis, however, will suffer from an inflammation of the stomach that causes bacterial overgrowth, impeding the intrinsic factor. Supplements are available from the doctor to help patients suffering from vitamin B12 deficiency. To grow and remain healthy, people of all ages require a balanced diet rich in vitamins, minerals and nutrients. Seniors face additional age-related health concerns and should be particularly aware of their nutritional needs. Aging brings changes to every body, but good nutrition helps many seniors continue to lead vital, active lifestyles. Article Source: http://www.articlewheel.com
Varian Sperks is a contributor to several popular Internet sites, on healthy body and health diet fitness subjects.
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