Healthy Eating for the Elderly with Lifestyle Tips

Healthy Eating and Lifestyle Tips
Presented by Miranda Grainger 
Nutrition Consultant and Lifestyle Coach 
 
 Topics I will cover…..
How to feel your best and improve your appetite
Blood sugar balance and sugar
What to eat
Practical tips
Important Vitamins and Minerals
Lifestyle factors
Easy recipes
Easy changes
Take home leaflets
 

1. Nutrient intake for older adults

• As we grow older our need for a number of nutrients such as B vitamins and calcium increases.
• It can be difficult to get all the nutrients we need, as often our appetite becomes diminished.
• Practical difficulties such as getting to the shops, loss of confidence, hearing, ability to queue, reach products, read labels
• Dependency on others
• Difficulty affording good quality ingredients
• Mobility around the kitchen to be able to prepare ingredients

 

2. Other issues that affect our appetite and nutrient intake

• Social isolation and loneliness 
• Depression or dementia, general unhappiness, low morale, forgetfulness, inability to prepare food, sense of smell
• Poor quality ingredients and reliance on processed foods

 
 

• Dental problems and difficulty chewing food 
• Less saliva is produced as we age making digestion and absorption of food more difficult
• Digestion issues causing bloating, constipation, wind and pain

 
Ideas for gaining and improving appetite
Eat small meals and snacks if a large plate of food seems to be overwhelming.
Include high energy snacks such as full fat milk, yoghurt, cheese, nuts
Drink a hot chocolate 
Enjoy a pudding occasionally 
Eat your main meal at lunch time when your energy is highest
Consider your environment – a table cloth, a vase of flowers, a garnish, season food to stimulate appetite, use a favourite plate or special glass
Invite friends – sharing makes it much more enjoyable.
If eyesight poor a blue plate can enhance the food
 
How to get help with your shopping
Help from a neighbour/family member
Supermarket delivery service
Go to small supermarket where it is not so overwhelming and less far to walk
Share taxi with a friend or share the delivery cost
Help at Home – Age UK 
Dial a ride - Bluebird
Help from CARE Good Neighbours charity 01444 455955
Delivery service from Oakhouse foods - By phone, by post, online, by hand to delivery driver
 
TIPS
If you have trouble maintaining weight it is important to eat often, so snacking is advised. 6 small meals are better than 3 large. Eat little and often.
If you are struggling with too much weight then cut back on the extras and eat 3 balanced meals a day. Watch your portion size!
 
TIPS
If you have trouble getting to the shops remember that frozen fruit and vegetables are just as nutritious as fresh ones.
You can eat dried and tinned fruit and vegetables. 
You can make meals from cupboard essentials – take home a recipe booklet
 
How to feel your best  1
Include plenty of fruit and vegetables but remember variety is just as important as quantity.EattheRainbow
Drink plenty of water and fluids. Dehydration can affect your balance and increase your risk of falls as well as cause constipation. It can make you feel lethargic and sleepy too.
AddFibre to your diet and Prunesto keep things moving!
Be active everyday – Use it or Lose it! 
 
How to feel your best 2
Getoutside for some fresh air and sunshine. 
Sunshine is the best source of Vitamin D –vital for bone health
Get plenty of sleepand allow yourself a little nap.
Don’t drink too much alcohol as it dehydrates you and prevents absorption of nutrients from other foods
How to feel your best 3
Eatnutritiousrich food, check ingredients and labels
Stay away from high sugar and processed foods
Consider your caffeine intake as it effects mood and blood sugar – tea does contain caffeine 
Consult your GP for a review of your medication
 
SUGAR – Why too much is bad for us
Can cause weight gain due to high calories – leading to obesity
Increases risk of heart disease
Increases risk of developing diabetes due to lack of blood sugar control
Causes inflammation – possible risk to cancer
Increases risk of depression and low mood
Drains energy and promotes lethargy
Possible increased risk of kidney disease, gout, impaired memory and cognitive decline.
 
 
 Average UK Breakfast 
Contains a bowl of cereal, a glass of juice and a piece of toast with butter and marmalade
Can you believe it may contain 10 to 15 spoonfuls of sugar?
 Read labels 4 grams = 1 teaspoon of sugar
 
Breakfast choices
What shall we have instead?
Toast (wholegrain) with butter or nut butter, marmite, or melted cheese 
Toast with some mushrooms or avocado
Toast with an egg, boiled, scrambled, poached
2 egg omelette filled with lots of veggies
Small bowl of porridge with milk and fruit to sprinkle over the top and a few nuts
Make a pancake out of 1 egg, 1 banana, 1 tablespoon of oats. Top with fruit and plain yoghurt. Turmeric can be added to the pancake mix.
Full fat Greek yoghurt with fresh or frozen berries, or an apple with some cinnamon spice, nuts and add some linseed/flax or chia
 
So what is for lunch?
WeneedPROTEIN
 
Protein provides energy and is essential for the repair and maintenance of body tissues. 
Proteins form part of the structure of every cell and tissue in the body.
Proteins must be replenished daily.
Foods containing protein are eggs, poultry, meat, fish, seafood, dairy products, nuts, seeds and legumes (chickpeas, lentils, beans)
Aim to have at least 1 to 2 servings per day
 
 
LUNCH TIPS
Carbohydrate and Protein are friends! 
Eat your main meal at lunchtime whilst your energy levels are highest and digestion at its best!
Soups with toast and cheese 
Sandwiches with tinned fish filling, especially oily fish such as mackerel, salmon, anchovies, sardines (great for brain health)
Baked sweet potato or white potato with cheese, beans or fish toppings
Hot meals such as pasta, stews, roasted vegetables – ready meals are fine but lookout for salt and sugar contents.
 
Freezer is your Friend!
Cook extra to freeze or reheat for subsequent meals Put them into individual portion sizes in bags or small containers. Don’t forget to label and date your food!
 Flatten bags to be more economical with space.
Freeze your wholegrain loaf and take out a slice when you want it
Use frozen berries. Defrost as needed in small amounts
Buy meat from the butcher counter if wanting smaller portions. 
Milk and  grated cheese freeze well.
 
Avoiding waste
Dried, canned and frozen food have a much longer shelf life if getting out to the shops is an issue. Frozen vegetables are just as nutritious as fresh, so there is no excuse for not getting your 5 a day.
 Freeze the extra chicken breast or half packet of mince as soon as you get home.
Buy a pack of 6 sausages, cook 3 and freeze 3, or cook 6 and eat 3 cold tomorrow! Don’t be put off by the large quantity.
Make a quantity of bolognaise and eat it with pasta today. Tomorrow add a mash potato top and you have a cottage pie! On day three you could add half a can of kidney beans and you have a chilli.
 
Important Minerals and Vitamins- Calcium
Helps to prevent osteoporosis and fractures.
Milk, yoghurt, cheese are good sources.
Also found in tinned fish, (those with bones eg. Sardines), nuts, and wholegrains. 
Aim for up to 3 servings a day.
 
 Vitamin D
Important for bone health.
Helps us to absorb calcium from food.
Foods rich in Vitamin D include oily fish, eggs, lean meat and dairy products.
Sunlight is the best source of Vitamin D.
Try and get out into daylight for at least 30 minutes a day.
Vitamin D supplement – ask your GP next time you visit.
B Vitamins – B9 and B12
A lack of B vitamins can make you feel weak, tired and irritable.
Important for normal brain and blood function.
Deficiency can lead to low energy, pale skin, tiredness and shortness of breath.
Boost your intake with wholegrain breads, cereals, fruit and dark leafy vegetables.
Some cereals are now fortified with B vitamins.
They are found in animal products, meats, eggs and dairy foods.
 
 
Important to remember
Old age is not an illness it is just another chapter in your  life
Better nutrition really can improve your feeling of wellbeing and health
It is normal to feel anxious or overwhelmed about change, so small steps are best.
Don’t make any big changes if you are on medication without checking with your doctor.
You will not be alone with your uncomfortable symptoms - discomfort can be very isolating.
 
Too Old to Exercise? Studies Say ‘No!’ 
 Exercise and lifestyle changes such as becoming more active and healthy eating reduce the risk of diabetes in high-risk older people. 
 In another study, moderate exercise was effective at reducing stress and sleep problems in older women 
Older people who exercise moderately are able to fall asleep quickly, sleep for longer periods, and get better quality of sleep. 
 Researchers also found that exercise improves balance, and can lead to reduced falls among older people by 33 percent. 
Food is Fuel
Food is fuel and you can choose whether to give your body the best in order to live a healthy, energized life.

Think of your body as your car. Put in the right fuel and away you go, driving smoothly and reaching your destination. Put in the wrong fuel and you will be spluttering, coughing and finally breaking down.
Think of these changes as a body MOT to give you many more years of happy motoring!


 
Finally…......
Drink more fluids
Eat fibre such as linseed/flax seeds, wholegrains, prunes, apricots 
Eat the rainbow
 
Avoid added sugar and sweeteners and poor quality oils
Healthy fats – avocado, olive oil, oily fish, nuts, flax
Include mushrooms – wonderful anticancer compounds
Live yoghurt – to support your gut bacteria (especially after antibiotics)
Move more
Get some fresh air and sunshine