Use low-fat dairy products and salad dressings
Use non-stick cooking pans and pots and cook with-
out added fat
If fat is used for cooking, use an unsaturated vegeta-
ble oil or nonfat cooking spray
Broil, roast, bake, stir-fry, steam, microwave, or boil
foods rather than frying
Season foods with lemon juices, herbs, or spices
instead of butter or margarine
Dietaryfiberfrom fruits, vegetables, beans, nuts,
seeds, brown rice, and whole grains can help an older
person avoid intestinal problems such as constipation,
diverticulosis, and diverticulitis. Fiber may also help
lower cholesterol and blood sugar. If a person is not
used to eating large amounts of fiber, additional fiber
should be added to the diet slowly to avoid intestinal
problems. Drinking fluids are necessary to help move
the fiber through the intestines.
Although a person’s diet is the preferred source of
nutrition, evidence suggests that the use of a single
daily multivitamin-mineral supplement may be an
effective way to address nutritional gaps that exist
among the elderly population, especially the elderly
poor. Low dietary intakes are a problem for almost all
micronutrients because older people do not eat as
much as younger people. Less food means fewer calo-
ries but also fewer vitamins andminerals. It is appro-
priate for an elderly person to take in fewer calories
than younger people, for they burn fewer calories
through exercise; however, the body’s need for some
vitamins and minerals may actually increase with age.
For example,vitamin Dandcalciumare especially
important for the elderly, to strengthen bones and to
prevent bone loss, but intake through dietary sources
may be low. All elderly people are prone to vitamin D
depletion, but this is a particular concern for those who
are in a nursing home or a hospital, partly because of
poor diet and partly because of insufficient exposure to
sunlight. Calcium sources include low- and non-fat
yogurt, cottage and ricotta cheeses, milk, tofu proc-
essed with calcium, broccoli, kale, Asian greens such
as bok choy, orange juice fortified with calcium, and
legumes and fortified bread and cereal products.Soyor
rice milk fortified with calcium and vitamin D may be
used by lactose-intolerant seniors. Calcium supple-
ments are also recommended, especially for women.
In addition, seniors may secrete less hydrochloric acid,
which is involved in food digestion, resulting in less
absorption of calcium.
Many health care professionals advise seniors to
addantioxidants, such asvitamin Candselenium,to
their supplementation routine. Antioxidants may haveseveral positive effects, such as slowing the aging proc-
ess, reducing the risks of cancer and heart disease, and
reducing the risks of illness and infection by strength-
ening the immune system. Coenzyme Q10 is another
antioxidant that some health care professionals rec-
ommend, especially with regards to protection of heart
health. The supplementglucosamineand chondroitin
may be useful for seniors with joint problems and
pain.
Sodium, which is contained in salt, is necessary for
healthy blood, muscles, and nerves. However too much
sodium can result in high blood pressure. Person over
the age of 50 should consume only about 1,500 mg of
sodium daily from all their food sources, which is about
2/3 of a teaspoon of table salt. Spices, herbs, and lemon
juice can be used in place of table salt to add flavoring
to food. Canned vegetables and beans can be washed
under coldwaterto lower their salt content. Potassium
can counter the effects of salt on blood pressure. Sour-
ces of potassium include leafy green vegetables, fruit
from vines, such as tomatoes, bananas, and root vege-
tables such as potatoes.
Seniors are at high risk for becoming dehydrated
because they tend to feel less thirsty.Dehydrationcan
result in disorientation, confusion, and changes in
blood pressure. It can also lead to kidney and cardiac
abnormalities. In addition to water, seniors can drink
fruit and vegetable juices, sparkling waters, chilled and
flavored soy and rice milk, and hot or cold herbal teas.
Caffeine and alcohol containing beverages do not
replenish but deplete the body of fluids.
There are also other obstacles to seniors receiving
necessary nutrition. Factors such as dexterity (for
example, being able to use a knife with ease), flavor
preferences and personal tastes (for example, preferen-
ces for spicy or bland foods) and the ability of seniors to
chew and swallow (for example, missing teeth or poorly
adjusted dentures) can affect nutrition. Problems with
chewing can often be addressed through eating canned
fruits, creamed or mashed vegetables, ground meat, or
foods made with milk or drinking fruit and vegetable
juices.
An elderly person might avoid certain foods
because of fear of possible gastrointestinal disturban-
ces, such as gas or diarrhea associated with dairy
products, this missing out on important sources of
calcium and protein. Even the names of food items
can affect whether a senior will eat a particular food.
For example, a senior unfamiliar with tortellini, a
pasta stuffed with meats, cheese, and/or vegetables,
may refuse to eat that particular food item. However,Senior nutrition