About one in three Canadian seniors living independently are at nutrition risk or malnourished, according to University of Waterloo research. Poor nutrition can contribute to emergency visits, infections, and longer hospital stays. The Canadian Malnutrition Task Force also reports that more than half of seniors admitted to hospital are malnourished, including 12.5% with severe malnutrition. Problems often continue after discharge, with 32% of seniors losing more than five pounds within a month of returning home. These figures highlight the need for stronger nutrition support. This guide explains the challenges seniors face and practical ways to support healthier eating every day.
Who Is Considered A Senior?
Traditionally, people aged 65 and above are considered seniors because 65 marks the age at which people unlock retirement benefits such as Old Age Security, Pension Plans, and Guaranteed Income Supplements. However, when it comes to nutrition, the senior age drops to 51 because our bodies start changing long before retirement. Thus, in this case, we use the term senior to refer to anyone aged 51 and above so as to comply with the standards in medicine and nutrition science in Canada, even though this may not be the societal standard.
Why the Emphasis on Healthy Eating?
As we age, our bodies become less efficient at doing many things, and this also shows up in the way that we absorb certain nutrients. That means that in the same way that we have to make up for deficits in other areas of our lives, we also have to come up with strategies to account for our impaired nutrition. Healthy eating thus becomes non-negotiable as it works towards the following things:
It Preserves Muscle Mass
Many seniors lose their independence as they age, and this comes down to the natural loss of muscle mass that takes place over the years, especially for women. Luckily, this is not a fate that we all have to suffer. By ensuring that you eat enough protein, you can preserve your muscle mass and thus your strength, such that you are able to remain mobile and maintain your balance.
It Protects Bone Density
If you walk into an emergency room, you are likely to come across a senior who is getting treatment for a fall that they took and which resulted in a bone fracture. So, why are there so many such cases? As we age, our bone density also reduces, just like our muscle mass. However, we can protect our bones by following diets that are rich in nutrients such as calcium and vitamin D, as these play a role in maintaining bone density and keeping problems such as osteoporosis and bone loss at bay.
It Aids The Management Of Chronic Conditions
Every year, many seniors get diagnosed with lifestyle conditions such as high blood pressure, heart disease, and type II diabetes. And as the name implies, these are tied to our lifestyles, which also encompass our diets. Therefore, by consuming nutritious foods, seniors can not only manage these conditions but also reduce the severity of their symptoms. And if they stick to these eating patterns, they can improve the quality of their lives.
It Supports Gut Health And Immunity
Part of the reason so many seniors end up in the hospital with one infection after another lies in their weakened immune systems. But seeing as the foods we eat can provide us with the nutrients necessary for immune defense, this is actually preventable for the most part. The same goes for our gut profiles. Seniors often face issues such as constipation and diarrhea, all of which tie to their gut imbalances. A high intake of fiber-rich foods can alleviate these symptoms, resulting in regular bowel movements.
It Improves Cognitive Function
We have come to accept cognitive deficits as part of aging, but that is not a correlation that is set in stone. In fact, there are many people who live to a ripe old age with their cognitive skills intact. And they attribute this to their healthy diets, which are rich in nutrients such as B vitamins, omega-3 fatty acids, and a wide range of antioxidants. All these play a role in supporting brain health in the long term, which enables you to remain alert and engaged in the activities you enjoy.
As such, when health professionals urge seniors to change the way they eat for the better, it is because they know all the positives that can result from such patterns.
What Should Seniors Eat?
Seniors, just like people in other age groups, are often bombarded with conflicting advice regarding what they should eat. Some of the fascinating myths geared at seniors include the idea that stomachs shrink with age, the belief that all fats are bad, and the drive to embark on cleanses. These are but some of the traps that exist for seniors who are keen on eating healthily and who may not have the tools to determine what works and what is a passing fad.
Luckily, seniors in Canada do not have to grasp at straws to figure out what works for them because Health Canada has laid out the basic nutrition principles in its Canada’s Food Guide. So, let us break down what this entails and how you can plate your food for better health.
Vegetables and Fruits
Per Health Canada, the adequate fiber intake for men 51 and older should be 30 grams a day, while women in this age group should consume 21 grams a day. After all, as we age, the changes that take place in the gastrointestinal tract make it harder for our bodies to process fiber, which necessitates a high-fiber diet so as to keep things moving and prevent issues such as constipation and diverticulosis. But while that may be so, studies show that many seniors do not meet this intake.
Getting enough fiber is actually quite easy if you follow the plate model, which requires you to include fruits and vegetables in 50% of your plate. This way, you get enough fiber but do not have to worry about actually tracking the numbers, which can be a hassle. At the same time, vegetables and fruits are rich in vitamins, which play an integral role in aspects such as hormone and energy production.
But what fruits and vegetables should you choose? Ideally, you should aim to eat at least 20 different plants each week, be they dark leafy greens, carrots, squash, and whatever else is in the market. During the winters, you can turn to frozen and canned options, provided that they do not have added sugars or salt. These options are just as nutritious as their fresh counterparts, and they come with the added advantage of convenience.
It is important to note that Health Canada does advocate for the following supplements:
Vitamin D.
Due to the limited sunlight throughout the year, adults aged 50+ should take a daily 600 IU vitamin D supplement, while those aged 70+ should take an 800 IU supplement.
Vitamin B12.
Seniors have reduced stomach acid levels, and this impairs their ability to absorb this vitamin from food. As such, you should consider supplementing it with an oral vitamin or fortified foods.
You may also need other supplements, depending on your current health status, and your doctor can advise on this.
Proteins
As discussed earlier, lack of adequate protein can result in the loss of lean muscle mass over time. So, how much protein do you actually need to prevent this? The government advocates for 0.8 grams of protein per kilogram of body weight. However, recent research, including that by geriatric medical bodies such as the Canada Frailty Network, has been advocating for a higher baseline that ranges between 1 to 1.5 grams of protein each day. The thinking here is that due to the lower protein synthesis, fast muscle mass loss, and poor intestinal absorption that occurs in aging, seniors actually need more protein than the standard baseline.
Again, achieving this is quite easy if you follow the baseline, which calls for you to fill 25% of your plate with a lean protein source. But what fits into this category? It is no secret that many Canadians enjoy animal-based products such as eggs and bacon. However, Health Canada urges seniors to rely more on plant-based proteins such as beans, lentils, and tofu. You can then supplement your diet with fish, lean poultry, and eggs, while ensuring that your diet is mainly whole-food plant-based.
Carbohydrates
Most people have no trouble with eating enough carbohydrates to fuel their days. If anything, people tend to go over and above what they actually need to support their daily activities. But be that as it may, they often focus on simple carbohydrates such as white rice and cookies, which are known to raise blood sugar levels and which have minimal fiber.
Health Canada thus advocates for filling 25% of your plate with complex carbohydrates. These are essentially whole and minimally processed foods that are not only rich in fiber but also other nutrients, as they have not been refined much. As a result, they improve your satiety levels and also help you regulate your bowel movements while also preventing blood sugar spikes and crashes. Examples include barley, quinoa, and whole wheat bread.
Fats
Despite the messaging that fats are not good for you, the truth is that you do need fats for nutrient absorption. But fats are not equal and you need to rely on health fats such as avocados, nuts, and seeds.
Hydration
Seniors have decreased sensitivity to thirst, and this predisposes them to dehydration, which can cause issues such as confusion and mental fog. Dehydration also increases your chances of infections such as urinary tract infections. It is thus imperative that you stay on top of your hydration by choosing hydrating drinks such as plain water, unsweetened herbal teas, low-sodium broths, fruits, and vegetables. Avoid dehydrating drinks like sodas and sweetened teas.
Common Healthy Eating Challenges and Their Solutions
Eating healthily is often easier said than done due to the barriers that many seniors face in this regard. So, what are these obstacles and how can you get past them?
Reduced Appetite And Taste Sensitivity
Many seniors find themselves grappling with reduced appetite and changes in their taste buds that result in lower food intake. Causes often range from the side effects of medicines to slowed digestion. If you find yourself in this position, the recommendation is to use herbs and spices to boost the flavor in your food. And rather than having three large meals a day, you are better off spreading your meals across the day as 4 to 5 sizeable snacks.
Difficulties In Chewing Or Swallowing Food
Due to issues such as dry mouth, dental problems, and even neurological conditions, the physical act of eating may prove hard. In this case, you can turn to tender cooked foods such as stews, smoothies, and minced meats. You can also discuss these difficulties with your doctor, as they may have medication to address the same.
Impaired Mobility Or Access To Grocery Stores
Medical conditions, severe weather, or limitations in transportation can all explain why some seniors have trouble purchasing and preparing healthy food. But thanks to modern-day inventions, you can address these barriers with measures such as using delivery apps and buying canned and frozen goods, which you can enjoy fresh from the package.
Strained Finances
Many seniors live on fixed incomes and are thus unable to buy fresh produce as often as they would like. You can rely on frozen and canned foods as these tend to be cheaper than fresh foods while still providing the same nutrients. There are also meal delivery services within the community that cater to seniors, and you can contact such providers in your local area.
Social Isolation
Living alone can lower your motivation to cook for yourself. A great way to deal with this is to batch cook your meals and freeze them such that you warm up only what you need. Participating in community dining programs can also help you meet other people with whom you can share meals.
Should You Seek Medical Help?
While following the steps in this guide can help you adopt healthy eating patterns, it is important to watch out for warning signs that could indicate the need for professional medical help. Which are they?
- If you lose more than 5% of your body weight in 6 to 12 months without trying.
- If you have trouble chewing or swallowing your food.
- If you have been diagnosed with a chronic illness recently.
- If you have experienced changes in digestion, such as ongoing constipation.
- If you are taking multiple medications that could interact with your food.
These are all instances where you would need to discuss your current dietary habits with your primary care physician, who can then determine whether you need to consult a registered dietitian.