"Aiya, old already, doesn't need to eat so much." Does this sound familiar to you? If yes, do you think this is the right approach when preparing meals for senior adults?
It is true that the portion size for senior adults is reduced as compared to adults aged below 51 years old. Hence, it is important to know what are the nutrients that are particularly important for adult seniors to achieve HEALTHY AGEING.
The 3 nutrients to focus on are:
A. CALCIUM
- To prevent osteoporosis
- Lack of calcium may lead to bone fracture in the case of falling
- Calcium has to be taken with Vitamin D (sunlight) for absorption
- Example of high-calcium food includes Low-fat dairy products, calcium-fortified soybean drink, tofu, tempeh, almonds, broccoli, legumes, and seaweeds.
B. PROTEIN
- For muscle building
- As we age, we tend to lose strength as a result of losing muscle mass
- Having a balanced meal with an adequate amount of protein is essential for senior adults
- Example of high protein food includes fish, poultry, meat, eggs, beans, legumes, dairy products, beans, and lentils
C. Fiber
- To prevent constipation
- Constipation is common among senior adults. Having adequate fiber, drinking enough water, and exercising regularly are the 3 tips to prevent constipation
- example of high-fiber food includes fruits (should consume the edible part of the skin), vegetables, wholemeal and wholegrain products.
Find out more about our guiding approach for organizations and individuals to achieve good nutrients for senior adults. We provide services to plan menus for eldercare operators as well as provide consultation on redefining food culture in the organization.