Home instead nutrition and diet

Eating healthily, combined with regular physical activity, can help a person live a full, active life, preserving independence into older age.  Follow these simple dietary guidelines from the Irish Nutrition and Dietetic Institute (INDI) to say well into older age.

-Balance your energy (Calorie) needs with physical activity – the more active you are, the more energy you need.

-Include starchy food (bread, rice, pasta, potato or cereal) at each meal.  Choose high fibre options wherever you can.

-Aim for five servings of fruits or vegetables each day.   These are packed with important nutrients to help you stay well.  Remember these can be fresh, frozen, tinned, or dried.  Colour is important – have a mixture of different coloured fruits and vegetables such as apples, oranges, bananas, spinach, cabbage, carrots, sweet potato, peppers, sweetcorn… the options are endless.

-Protein is the building block from which muscle is made.   Stay fit and strong by eating a variety of protein-rich foods each day. Great sources include lean meat, poultry and fish. Salmon, sardines and kippers and packed with heart-healthy omega 3 fats.  Eating beans, eggs and nuts is a simple way of boosting protein in your diet.

-Alcohol should be enjoyed in moderation.

-Keep your bones healthy by having three servings of low-fat dairy foods (milk, yoghurt, or cheese) each day.  Fortified dairy foods have even more calcium and vitamin D.  Look out for these in the supermarket.

-Choose heart-healthy fats such as vegetable oil, olive oil and rapeseed oil for cooking and salad dressing.   Spreads made from these fats are great options on bread or in baking.

-Stay hydrated.  Among other things, dehydration causes tiredness, dizziness and constipation.  Get plenty of fluids (water, squash, juice, milk) on board each day.  As a general guide about eight glasses should be enough.

 

Some important nutrients to consider: As we get older, our bodies have different needs, so certain nutrients become especially important for good health.

-Fibre- Eating fibre-rich foods helps our bowels move regularly, lowering the risk of constipation.  A high-fibre diet can also lower your risk of my chroni9c conditions including heart disease, obesity and some cancers.   Good sources of fibre include whole-grain breads and cereals, fruits and vegetables and pulses such as beans, peas and lentils.   Breakfast can be a super way to get a high fibre start to the day.  Add linseed to a wholegrain cereal or yoghurt or have prune juice instead of orange juice to boost your fibre intake.

-Calcium and Vitamin D-Older adults need extra calcium and vitamin D to help maintain bone health.  Being a healthy weight can keep bones strong.  Take three services of vitamin D-fortified milk, cheese or yoghurt each day.  Other calcium-rich foods include fortified cereals, dark green leafy vegetables and canned fish with soft bones (like sardines).

-Iron and Vitamin B12- Iron is responsible for carrying oxygen around the body, while vitamin B12 keeps your brain and nervous system healthy.  Many older adults do not get enough of these important nutrients in their diet. Red meat (beef, pork, lamb) is the best source of iron, while fortified cereals, lean meat and some fish and seafood are sources of both iron and vitamin B12.  Taking a vitamin C-rich food like orange juice at meal time can help your body absorb iron.  Ask your doctor or dietitian whether you would benefit from an iron or a vitamin B12 supplement.

Nutrition Checklist:

Here are some top tips from Home Instead Senior Care to help keep your healthy and independent:

-Get blood pressure and cholesterol checked regularly

-Try to include some form of physical activity (30 minutes) most days of the week

-Take time when shopping

-Be aware of much fluid you are drinking – as we age our sense of thirst can reduce so it is important that you are aware of this and remind yourself to drink

-Be aware of your weight –if you find your appetite has decreased or you are losing weight and are unsure why, seek medical advice.

-Quit smoking

-Avoid adding salt to food

-Aim to have three regular meals a day

-Eat a wide variety of foods – meat, fish, eggs, beams, nuts, fruit, vegetables, pasta, rice, potatoes, cheese, milk, yoghurt – and allow yourself a treat occasionally.

-Remember all foods contain different nutrients so it is important that we have variety in our diet to ensure we get all the nutrients our bodies need.

-Aim for at least five portions of fruit and vegetables each day.  Fruit and vegetables are full of vitamins, minerals, antioxidants and fibre which can reduce your risk of heart disease, stroke and help present constipation.