The HSE West’s health promotion department is urging older people to make healthy food choices.
“‘Food just doesn’t taste the same anymore.’ ‘It’s too much trouble to cook for one person.’ ‘I’m just not that hungry.’ ‘I have trouble chewing.’ These are a few common reasons why some older people don’t eat healthy meals,” says Lisa Corbett, community nutritionist with the HSE West.
She says making healthy food choices is a smart thing to do, no matter how old you are.
“Here are some tips to get you started:-
Eat plenty of fruit and vegetables, at least five a day. Eat many different colours and types so you’ll get a variety of nutrients. Eat starchy foods, such as brown bread, brown rice, potatoes, pasta, cous cous and noodles. Have some milk and dairy foods, such as yogurt and cheese. Have some protein rich foods, such as meat, fish (try to eat oily fish twice a week. ie, salmon, mackerel, sardines or herring ), eggs, beans, pulses, soya, nuts and seeds. Only have a little of foods and drinks that are high in fat and/or sugar, such as chocolate, biscuits, crisps, sweets, cakes, mayonnaise, butter, cream and oil. Choose low fat products for a healthy heart and weight. Drink plenty of healthy fluids.”
She says as people get older they may find their appetite is reduced. “A healthy diet means choosing a wide variety of foods following the portions recommended by the food pyramid. Many people become less active as they get older and as a result need less food to maintain a healthy weight. However their requirement for vitamins and minerals remains the same. Therefore an extra effort must be made to include foods high in these nutrients daily.
“However, it is still important to make sure you are getting the energy and nutrients that your body needs. You may find it easier to have smaller meals more often with nutritious snacks in between.”
As people age their sense of taste and sense of smell may change, also. “Foods may seem to have lost flavour. Also, medicines can change how food tastes. They can also make you feel less hungry. Talk to your doctor about this. The advice to try to reduce salt applies to the whole population so try to become ‘salt aware’ and cut down the amount added during cooking or at the table. If food seems to taste a bit bland there are lots of alternative ways to add flavour: adding spices or dried/fresh herbs during cooking or using a dash of lemon juice or vinegar adds interest to meals.”
Constipation affects the quality of life of 20 per cent of older people. It can also damage the bowel thereby increasing the risk of diverticular disease and bowel cancer. To maintain healthy bowels it is important to remember the following points, says the nutritionist.
“Eat a high fibre diet. Include wholegrain breads and cereals and five portions of fruit and vegetables a day. Include peas, beans and lentils. Remain as active as possible. Exercise helps prevent constipation. Aim to drink eight glasses of fluid a day. Water, milk and juice are best. The sense of thirst decreases as you age so it is important for an older person to make a conscious effort to drink even when they do not feel thirsty.”
Ms Corbett says a healthy diet and regular exercise can help an older person live a full and active life and preserve their independence right through to old age. “Remember the words of the American comedienne Lucille Ball: ‘The secret of staying young is to live honestly, eat slowly, and lie about your age’.”
