A good intake of nutrients, being at a healthy weight and doing regular exercise will help maintain your strength, health and mobility which will allow you to enjoy life as a senior citizen to the full!
What foods should I eat?
Fibre-containing foods
As our bodies ages, we can develop bowel problems, particularly constipation, but a high fibre diet can help keep things moving! Fibre-rich foods include:
- potatoes, pasta, brown rice and wholegrain breads
- fresh fruit and vegetables
- pulses such as beans and lentils
- high fibre breakfast cereals such as weetabix and porridge
Iron and vitamin C-rich foods
Inadequate iron intake (or poor absorption of iron by the body) can lead to anaemia, causing you to feel weak, dizzy, breathless and generally unwell. So try to eat plenty of iron-rich foods including:
- meat such as beef, lamb and pork
- pulses such as beans, peas and lentils
- dried fruits such as prunes, raisins and apricots
- leafy green vegetables, such as spinach
- fortified foods such as some brands of breakfast cereals
Very high fibre foods and tea and coffee can reduce your body’s ability to absorb iron so try not to eat these at the same time as having iron-rich foods. Do, however, try to eat foods rich in vitamin C along with your iron-rich foods as iron absorption is boosted by this vitamin. Good sources of vitamin C include:
- citrus, kiwi fruit and berries
- tomatoes, peppers and leafy green vegetables such as broccoli, brussels sprouts and spinach. If possible, steam vegetables, microwave them or boil for a short time in only a little water as cooking reduces their vitamin C content
Liver is also a good source of iron, however you should limit your intake of liver to once a week as it is also a very rich source of vitamin A in the form of retinol and having too much retinol in your diet may be detrimental to bone health.
Calcium and vitamin D-rich foods
Osteoporosis is a major health issue for older people, particularly post-menopausal women. This is a condition in which bone density reduces and so the risk of fractures increases, and a diet rich in calcium may help maintain bone health.
Good sources of calcium include:- dairy products such as milk, cheese and yogurt – lower fat versions contain at least as much calcium as full fat products
- seeds such as sesame and sunflower seeds
- leafy green vegetables
- dried fruit
- sardines (eaten with bones)
- fortified foods such as some brands of breakfast cereals, bread and orange juice.
- oily fish such as herring, mackerel or sardines
- egg yolks
- fortified foods such as margarine and some brands of breakfast cereals and milk
Vitamin D is also made by the skin on exposure to sunlight so it is important to try and spend some time outdoors -10 minutes or so each day - if you can!
Foods containing potassium
Potassium helps control the fluid balance in our bodies. The best sources of potassium are fruit and vegetables such as bananas, tomatoes and avocados. You should avoid taking potassium supplements unless on medical advice because, as we get older, our kidneys become less able to remove potassium from the blood.
Vitamin B12-containing foods
Vitamin B12 helps maintain healthy nerve cells and red blood cells, and is also needed to make DNA, the genetic material in all cells. Nutritional deficiencies of vitamin B12 are quite rare as our requirements are low, however, the elderly are at higher risk than the rest of the population as vitamin B12 absorption becomes less efficient.
For this reason, it is important to consume plenty of vitamin B-rich foods such as:
- fish, and shellfish
- meat such as beef, chicken and pork
- dairy products such as milk and yogurt.
Foods containing folate
These foods help maintain good health in older age. Good sources of folate - the natural form of folic acid found in food – are:
- leafy green vegetable such as broccoli, brussels sprouts and spinach
- peas and beans
- citrus and kiwi fruits
- fortified foods such as some brands of bread, breakfast cereal and milk.
Salt
You should aim to have no more than 6g of salt per day (equivalent to about 2.5g of sodium) as high salt intake is associated with high blood pressure. Most of the salt we eat can come from processed foods, and so it is important to be aware of the salt content of the processed foods you eat. Also avoid adding salt to your food when cooking and at the table.
Fluids
As you get older your risk of dehydration and constipation increases, so try to drink lots of fluids. Aim to drink 6-8 glasses of water a day. Unsweetened, caffeine-free herbal and fruit teas can count towards water intake along with soup, milk and fruit juices. Be prepared that you may need to go to the toilet more frequently as you get older but don't reduce your fluid intake.
Being a healthy weight
As we age, our calorie requirements decrease as we become less physically active and the metabolic rate lowers. Your appetite and tastes may change but it's still important to eat regularly - at least three times a day, to maintain a healthy weight. Remember sudden weight loss is not healthy so if you are concerned about weight loss, consult your doctor. Try the following to boost your calorie intake if you are losing weight:
- eat smaller meals more frequently with nutritious snacks in between
- have a store of foods in the freezer and in the cupboard in case you are unable to go out or don’t feel like cooking
- always make sure you heat chilled and frozen food until it's piping hot all the way through.
You might eat less if you find it difficult to buy or prepare food or if conditions such as arthritis make it harder for you to get our and about. If so, help is out there in the form of:
- local community services- day centres or lunch clubs
- home services – “meals on wheels”, cleaning and laundry services
- shopping services- let us deliver your groceries straight to your your door. Click here to start
- local support groups- Alzheimer’s disease society, stroke association etc.
- Your GP or local social services will have information regarding services available to you.
Being overweight
Being overweight increases your risk of diseases such as heart disease, diabetes and certain cancers. It can also affect your mobility, which can affect your health and your quality of life. Eating a varied and well- balanced diet is the key!
Exercise
Try to stay as active as possible. This will help you maintain a healthy weight, increase your quality of life and help protect against disease such as osteoporosis and heart disease. Exercise, especially low impact exercises such as walking, cycling, swimming or gardening can help alleviate the symptoms of some medical conditions but do talk to your doctor before starting any exercise.
Dental health
Try to visit your dentist regularly to keep your teeth in good condition. If you are having problems chewing then you may want to try eating soft foods such as mashed potato, soup, pureed vegetables and fruit smoothies made with low fat yoghurt or semi-skimmed milk. These foods options all fit into a healthy eating plan!
