Loretta turned 73 in August and is living in the small ‘farmhouse that she and her husband bought when they were first married. It has been a full and happy life. But with Loretta’s husband’s death last winter, things have changed. Meals used to be exciting to prepare. They shared mealtimes with each other and often went to eat at the local cafe. Loretta’s health is not as good as it was a few years ago. Her arthritis is bothering her more now that the weather is colder, and the furnace is kept low to save on fuel. What should Loretta do to manage her meals to stay healthy?
Seventy-year-old John lives in a small city in a housing project. The land on which he had built a house and a family was sold. The taxes were beyond what he could manage with the income from his Social Security. Eating meals is not the same anymore. John never expected to do any of his own cooking, shopping or cleaning. It’s such a bother to do those things. That was Sadie’s job. What would help John with daily meals?
New living and social situations can lead to unhealthy patterns among older people. Eating alone is one of the most common factors behind poor eating patterns. Research shows that poor nutrition results from eating alone, taking multiple medications, smoking and poor dental health. The most common nutritional problems among elderly are high fat and saturated fat diets, and low calorie meals.
A lack of variety in food choices results in a lack of nutrients essential to good health. In some countries, including the United States, food policy suggests eating a healthy variety of foods every day. The Japanese government recommends people "eat 30 or more different kinds of foods per day." Studies show that people who have a limited variety of foods die younger than those who regularly eat foods from the five major food groups: grains, vegetables, fruits, meat and dairy. Physical changes can also occur as you age. As lean body mass is lost, total water in the body decreases, body fat increases and bones may weaken. To stop these changes, read further to find ways you can eat to stay healthy.
Too much fat in your diet can lead to a higher risk of heart disease, some types of cancer and high blood pressure. Heart disease is the number one cause of death in the United States. Find ways reduce the total fat, saturated fat and cholesterol in the diet of elders you care for, especially if they have risk factors for these conditions.
No one can predict who will develop high blood pressure, another factor leading to increased risk of heart disease, kidney disease and stroke. Some salt in the diet is necessary for normal functioning of the body cells and fluid maintenance. However, when people have too much salt in their diets, there is a greater chance of high blood pressure.
Much of the sodium (salt) in the diets of many Americans comes from snack foods and from salt added to food at the table. Think of ways to reduce salt in your diet or the diet of elders you care for, especially if they are prone to high blood pressure. Here are some suggestions:
It’s never too late to improve the strength of your bones by eating calcium-rich foods and getting daily exercise. The newest recommendation for daily calcium intake for people over age 50 is 1200 mg. When shopping for food, look for foods that are high in calcium naturally and select foods that have extra calcium added to them. Research shows that proper nutrition and exercise can reduce the risk of osteoporosis by 50 percent or more. Women are especially prone to this bone disease. Four out of the five victims of osteoporosis are women. Strengthen your bones or those of an elder you care for with these simple steps:
Another factor that adds to the risk of having chronic disease, such as heart disease, stroke and cancer, is being overweight. Many people are clinically overweight or obese. The annual survey conducted by Maine Department of Human Services found that 27.1 percent of Maine adults were at a health risk due to weight. That is more than one out of every four adults in Maine.
As a person ages, their need for calories to maintain an adequate weight decreases. An older person is usually less active physically and needs fewer calories. Since elders eat less, it is even more important that they choose foods wisely and eat foods that are nutrient-dense. Some older people need to add weight; this may be as hard as losing weight. Here are some ideas to help elders lose or maintain their weight:
Managing meals may not be easy, especially if you have never done it, or you are handicapped because of an illness. Be prepared for such circumstances. Have a few meals in the freezer that you can pull out and zap in the microwave. There are many to choose from that are healthy and not very expensive. Check the labels. You will find that some are not only low in calories but are also low fat. Add a salad with a low-fat dressing, beverage and a low-fat dessert.
You can eat well. Don’t be reluctant to eat out and eat healthily. Many family-style restaurants, ethnic restaurants even fast food establishments offer excellent options for the older person who’s not interested in making meals at home. It’s much more fun to eat when you have people to talk to. It’s possible to follow the Food Guide Pyramid even when eating out.
Be creative. Get together with three friends and prepare meals for each other once a week. The fourth week of the month, you can order take-out. You’ll benefit from sharing a special time with friends.
Special meals programs, such as Senior Meals, are also options.
Use the Food Guide Pyramid and the recommended servings as a guideline for healthy eating.
Choose many items from the bread, cereal, grains and pasta group. This is the basis for a good diet. Six to eleven servings daily make a sound choice. The vegetable group is also an important group for building the diet. Three to five servings are recommended for daily consumption.
The fruit section offers refreshing options throughout the day. Fruit is a good dessert selection. Everyone needs at least two to three servings each day.
Meat or alternate meat selections (beans, nuts, eggs) are also necessary for a healthy diet. Two to three servings provide the nutrients you need for the day.
The fat and sugar section is the tip of the pyramid. Limit your intake of these. Few nutrients are offered in this group.
A retired man or woman, such as Loretta or John, would be the last person you would think might have a drug or alcohol problem. However, alcohol dependency in people over 60 is much more common than you’d expect.
Many are the "late-onset" drinkers, people who do not begin to drink to excess until after they have reached the "golden years." This may start after a crisis, such as the lost of a spouse or after retirement. During these transitions, a person can become hooked in a very short time.
Changes in body composition and in metabolism rate allow alcohol to have a greater effect on the body than it did when a person was 45. If you know of an elder who may have an alcohol problem, encourage them to seek help. Older people are actually more successful in treating alcohol problems than their younger counterparts.
One out of live people in the United States take nonprescription medications daily, and almost half of them don’t follow the label instructions. Thirty-five percent of the patients who are prescribed medications by a doctor leave the office without information on the drug they were prescribed. Follow some rules for safe drug use:
