Released Jan. 29, 2008
STILLWATER, Okla. – Many Oklahomans are living long and healthy lives. As people age, however, nutrition can be a concern.
When people age, their bodies go through a variety of physical changes, said Janice Hermann, Oklahoma State University Cooperative Extension Service nutrition specialist.
“Changes in taste, smell, vision, muscle tone and even emotions can play a role in how a person eats,” Hermann said. “Many of the physical, emotional and social changes that occur with aging can cause many people to lose their appetite. While not all problems can be corrected, it’s important to focus on the importance of eating a well-balanced diet.”
The older generation should keep in mind that nutritional needs do not decrease with age, with the exception of the number of calories needed. A well-balanced diet can be one of the best defenses a person has for staying healthy and preventing illness.
Hermann said senior citizens should follow the recommended amount of food from the USDA MyPyramid food groups. For a basic 2,000 calorie diet a person should consume 6 ounces of grains, 2.5 cups of vegetables, 2 cups of fruit, 3 cups of milk, 5.5 ounces of meat and beans and 6 teaspoons of oil.
“Be sure to include essential foods first and limit the intake of desserts, sweets and fats. Those food items provide few nutrients for the number of calories,” she said. “To help increase fruit consumption and still satisfy the sweet tooth, try different fruits for dessert. In addition, remember that proper hydration is important for the elderly.”
In an effort to increase an older person’s appetite, eat meals as regular times. It is a good idea to have the big meal of the day either at breakfast or at lunch when the appetite is larger. Some people may benefit more from eating five or six smaller meals per day. Also, just as exercise is important for younger people, the older generation can benefit from daily walking. This will help increase the appetite.
Hermann said if taste and smell have declined, try consuming foods that vary in texture and temperature. Various herbs and spices can add flavor to foods.
“Taste decreases with age and herbs, spices and lemon juice can increase the flavor of foods,” she said. “It may even be fun for an older person to grow an herb garden in a sunny windowsill.”
Many older people are faced with problems chewing and swallowing. In this case, use gravy or sauce to help alleviate any chewing or swallowing problems. Be sure to chew food thoroughly and always drink a beverage with a meal.
Soft foods such as moist meat loaf, deviled eggs, egg salad, soft meat salads, soups, puddings and custards are good choices for those with eating difficulties. Another tip is to shred raw vegetables or fruits to use in salads, gelatins or stir-fry dishes.
“Although it can take some time to adjust to the changes the body goes through, it’s so important to maintain a healthy diet, especially as one ages,” Hermann said.
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Contacts: Trisha Gedon, (405) 744-3625, trisha.gedon@okstate.edu
