Nutrition

Nutrition

Importance of Nutrition in the Elderly A healthy, balanced and adequate diet is of great importance for all people at all ages. Regular and balanced nutrition contributes to vitality, energy and good mood in daily activities and helps to maintain functional independence. It keeps the immune system strong, contributes to maintaining health and reducing the incidence of chronic diseases. Especially infants, children and the elderly are the groups where nutritional deficiencies are seen. People aged 65 and over are more vulnerable to nutritional deficiencies and the incidence of nutritional disorders in the elderly is higher. Although energy needs decrease with age, it is still necessary to meet daily energy and exercise needs to prevent muscle loss. Skipping meals or not eating enough; It exposes to the risk of vitamin and mineral deficiency. What are the most common nutritional problems in the elderly? Inadequate or excessive food consumption can be seen in old age. Consumption of unhealthy foods high in carbohydrates and sugar can lead to obesity, diabetes, cancer and other chronic diseases. In Western societies, the most common nutritional problem in older age is obesity. Decrease in metabolic rate and physical activity with ageing also increases the risk of obesity. Women are more prone to weight gain with menopause. Women aged 50 years and older gain more weight than men of the same age. Another nutritional problem seen in old age is loss of appetite. Causes of poor appetite in the elderly? Older people may have to deal with painful illnesses and conditions that can affect appetite. Being alone due to the loss of a spouse, changing the perspective on life can cause depression. Existing chronic diseases, medications used, hormonal changes that occur with aging can also cause loss of appetite. Another reason is malnutrition. Malnutrition can seriously threaten the health of elderly people. What are the nutrients that should be taken in the elderly?

• Water is the main component of the body. Water is found naturally in food and drinks. Water is the most recommended source of fluid. It is important to drink water during and between meals. Water also contains minerals important for the body, such as calcium, magnesium and fluorine.
• Cereals are the group that should be consumed in proportion. Cereals are foods containing mainly starch (carbohydrates) and a certain amount of protein. For example, bread, noodles, potatoes, oats, corn, wheat, groats, buckwheat, rice, breakfast cereals. Most foods in this group also contain fibre (especially when eaten as whole grains), vitamins and minerals.
• Vegetables and fruits contain carbohydrates (sugars), water, fibre, vitamins and minerals. For example, vegetables and fruits rich in vitamin C: cabbage, tomatoes, peppers, lettuce, citrus fruits, kiwi, melon, strawberries. If possible, it is recommended to eat the peel of the fruit. It is recommended to include different colours of fruit and vegetables at each meal. Vegetables contain less sugar and calories than fruit and therefore it is recommended to maintain a ratio of 2/3 vegetables and 1/3 fruit. It is very important that fruits with high sugar content are consumed in a controlled manner, especially by diabetics.
• Protein-rich foods include meat (source of iron), dairy products (source of calcium), eggs and legumes (source of iron and calcium). The group provides additional elements: zinc, vitamin B12 in foods of animal origin, fibre in legumes, Omega 3 in fish, It is recommended to diversify and consume foods of animal (meat, poultry, fish, milk, eggs) and vegetable origin (legumes such as lentils, beans, chickpeas). It is recommended to eat low-fat foods: Cheeses up to 5% fat, 1% - 3% milk and yoghurt, skinless lean meat products.
• Healthy sources of fat include sources such as olive oil, oily fish, coconut, walnut, hazelnut, almond and avocado oils. These nutrients are important for health, but the body only needs them in a small proportion. It is recommended to consume only foods high in unsaturated fats, such as vegetable oils, and to avoid foods high in saturated fats of animal origin (such as butter). It is recommended not to consume trans fats (processed foods).

Does appetite and sense of taste diminish with age?? Appetite is often adversely affected and decreased in old age due to physiological decrease in the sense of taste and smell, medications, Dental loss, chronic constipation, depression and impaired mental functions. As people get older, it becomes difficult for them to taste, so they generally prefer sweet foods. This can reduce the intake of proteins, which are usually salty. Constantly preferring sweet foods also increases the risk of diabetes. Is a decrease in muscle mass in the elderly dangerous?? Muscle mass decreases with age. It is important to maintain and maintain muscle mass at a certain level. To maintain muscle mass, it is necessary to do regular physical exercise, consume enough protein and get enough vitamin D. Protein needs can be provided from sources such as meat, eggs, dairy products and fish. Performing exercises appropriate to the daily physical condition (such as walking, weight lifting or swimming) will contribute to the maintenance of muscle mass. What are the recommendations for healthy and balanced nutrition in the elderly? Elderly people may have difficulty in consuming protein sources such as meat due to lack of teeth and chewing problems. In this case, animal protein alternatives that are rich in protein and calcium such as eggs and dairy products can be preferred. For meat products, measures such as cooking them in a way that they become softer and easier to chew, and passing them through a blender can be taken. In the elderly, it is important to increase the nutritional value of foods without increasing their volume. Each meal should contain a balanced food in terms of protein and energy. For example, cheese, minced meat, eggs and even tuna crumbles can be added to meals, especially mashed potatoes and soups. Dietary enrichment can often include the use of high-protein foods. The need for sweets can be satisfied with dairy desserts, which are considered healthier and lower in sugar. Dieting is not recommended at the age of 70 years and older, except for diets with reduced salt. Healthy nutrition recommendations for the elderly

• To maintain a healthy weight, calories from food and calories consumed through physical activity should be balanced. Regular physical activity and exercise helps to maintain existing muscle mass.
• It is important to have a variety of foods. Food should be varied throughout the day with different food options from groups such as cereals, protein, vegetables and fruit. Each meal should include food from all three food groups.
• Foods high in fibre such as whole grains, legumes, vegetables and fruits should be preferred.
• Processed, ready-to-eat foods high in salt and sugar, salty nuts and snacks should be avoided.
• Fat intake should be reduced, healthy fat sources should be preferred.
• In particular, sugary drinks should be avoided and added sugar should not be added to foods.