When you become older you may need more nutritious food. The reason for this is that you may eat less food than before, but it may also be because your body is in need of more nutrients. It becomes essential for seniors to eat as healthy as possible.
Calcium and vitamin D are such additional essential nutrients needed, especially for women who tend to have fragile bones. Getting adequate amounts of vitamin B12 is also important because as you get older, the body has often more difficulty absorbing the vitamin from foods.
Here are tips to make sure you get enough calcium, vitamin D and B12:
If your appetite is not as good as before it can be difficult to eat enough: three main meals and two or three snacks per day. In order to maintain your weight, you may need to add some energy-rich food. For example, you may need more vegetable oil on your salad and avoid low-fat products, and have some tasty dessert.
The ability to feel the taste may decrease with age, so it is important that the food looks appetizing. If the food needs more seasoning try spices such as curry, dill, rosemary, pepper, green pepper, garlic and chives.
Prepared meals usually provide more nutrients than snacks, but snacks still play an important role and provide energy.
Here are a few snack examples:
As you get older, it is normal to get constipated. If you eat and drink too little or don’t move as much as you used to, you will easier get constipated. To prevent constipation it is important that you drink enough beverages and eat foods with fiber such as vegetables and whole grains. Fruits and berries such as raspberries, gooseberries and currants can be added into your sour milk. Although fiber is important, it is equally important that you’re getting enough vitamins and minerals, so don’t forget to eat foods such as fish, meat, chicken, potatoes and rice that provide many nutrients.