Seniors should eat plenty of citrus fruits to obtain enough vitamin C in their day. Vitamin C is known to produce antibodies, which boost immunity and help older adults fight off infections. Some examples of vitamin C rich foods are oranges, broccoli, tomatoes, bell peppers, tangerines, grapefruit, and strawberries.
Older adults' unique nutrition needs
Choose foods with little to no added sugar, saturated fats, and sodium. To get enough protein throughout the day and maintain muscle, try adding seafood, dairy, or fortified soy products along with beans, peas, and lentils to your meals.
Lean protein (lean meats, seafood, eggs, beans) Fruits and vegetables (think orange, red, green and purple) Whole grains (brown rice, whole wheat pasta)
Fatty foods, high sugar content, lots of alcohol and caffeine, and heavy dairy are the staples of poor nutrition after 70.
Bananas are good for the elderly because they may relieve symptoms of anxiety and depression, brighten the mood, and enhance restful sleep. In addition, bananas are typically well-tolerated by seniors who may not have an appetite if they're living with emotional health issues.
Older adults with a normal physical activity level should eat at least 2 servings of fruit and 3 servings of vegetables each day. A serving typically constitutes ~1 cup in volume.
Experts generally recommend that older adults consume at least 1.7 liters of fluid per 24 hours. This corresponds to 57.5 fluid ounces, or 7.1 cups.
Breakfast is a key part of senior nutrition and the benefits of this first meal of the day are vast. From improving energy levels and concentration to reducing the risk of diseases like type 2 diabetes and heart disease. Eating a healthy breakfast is a verified way to support overall health.
Drinking milk is beneficial for health regardless of your age. Milk is an excellent vitamin D and calcium source to keep up muscle strength, maintain healthy bones, and prevent osteoporosis. Still, low or non-fat milk is the best choice for the elderly.
Unpasteurized milk and dairy products, fried foods, high-sodium foods, and certain raw produce are among the foods to avoid or limit at any age.
How Many Eggs Can Elderly People (70+) Eat? For healthy people, the National Heart Foundation currently sets no limit as to how many eggs you can eat per day – as part of any healthy and balanced diet.
Sleep and Aging
Older adults need about the same amount of sleep as all adults—7 to 9 hours each night. But, older people tend to go to sleep earlier and get up earlier than they did when they were younger. There are many reasons why older people may not get enough sleep at night.
Potatoes belong to starchy foods high in fiber and B vitamins. They also contain potassium which helps regulate blood pressure and heart function. Potatoes are also a good source of energy, so they are ideal for seniors who are not physically active.
Due to the variety of nutrients found in eggs, they are an ideal food to include in the diets of older adults. They are also economical, easily prepared and soft in texture which makes them appropriate for people of this age group.
A wholesome classic to start your day is porridge. Packed full of fibre, incredibly filling and extremely easy to make, this breakfast is great for older people.
The American Heart Association recommends up to one egg a day for most people, fewer for people with high blood cholesterol, especially those with diabetes or who are at risk for heart failure, and up to two eggs a day for older people with normal cholesterol levels and who eat a healthy diet.