What Should Seniors Pay Attention to When It Comes to Nutrition?

As you age, your body makes different demands on nutrition. For seniors, this primarily means that they should eat a diet that is low in calories but at the same time rich in vitamins and minerals.

Seniors should pay particular attention to low-calorie food when putting together their menu. As we get older, the basal metabolic rate of the human body drops significantly. It is also particularly important to drink enough fluids, e.g. in the form of a tap or mineral water or juice spritzers. In addition, at least five portions of fruit and vegetables should be on the menu. Noodles, rice, and bread are recommended as filling foods. Whole grain products are particularly healthy here. Dairy products play an important role in old age, as they provide calcium, which is important for the bones. The low-fat variants are preferable here. Meat products, fats, spreadable fats, and eggs, on the other hand, are only recommended in moderation. Although they provide important nutrients, they are high in calories. The food pyramid helps to create a balanced diet that not only provides seniors with sufficient nutrients. The mix plate provides practical guidance on how to put together meals that are particularly rich in vitamins and minerals.

If certain foods such as raw fruit and vegetables or hard breadcrumbs are causing problems for your teeth, it’s worth reaching into your bag of tricks. Vegetables and fruit can be steamed and are much more pleasant to eat. When it comes to bread, seniors can switch to finely ground wholemeal bread. These usually have a softer crust and, in contrast to coarse wholemeal bread, are even better tolerated by the intestines. In the case of meat, in addition to minced meat, tender pieces of meat such as veal escalope or chicken breast fillet are also suitable.

Experience also shows that the supply of certain nutrients is often insufficient for seniors. This includes, for example, a lack of vitamin D. This is due to the fact that the skin’s own production decreases with age. The problem is particularly acute in immobile seniors who are rarely outdoors. The requirement can hardly be met through nutrition, but foods containing vitamin D such as fatty fish (e.g. mackerel, herring) as well as margarine and egg yolk are recommended once or twice a week. Dietary supplements may also be necessary after medical consultation.

Tip: Let yourself be inspired by our recipes for nutrition in old age!