Why healthy eating for seniors is important (part 3)

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Here are some reasons why healthy eating is so important for the Seniors uou serve

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Senior Nutrition: Changin Dietary Needs
Every season of life brings changes and adjustments to the body. Understanding what is happening will help you take control of your nutrition requirements.

Physical changes
Metabolism. Every year over the age of forty, our metabolism slows. This means that even if you continue to eat the same amount as when you were younger, you're likely to gain weight because you're burning fewer calories. In addition, you may be less physically active. Consult your doctor to decide if you should cut back on calories.
Weakened senses. Your taste and smell senses diminish with age, so you may be inclined to salt your food more heavily than before—even though seniors need less salt than younger people. Use herbs and healthy oils—like olive oil—to season food.
Medicines and Illnesses. Prescription medications and illnesses often negatively influence appetite. Ask your doctor about overcoming side effects of medications or specific physical conditions.
Digestion. Due to a slowing digestive system, you generate less saliva and stomach acid as you get older, making it more difficult for your body to process certain vitamins and minerals, such as B12, B6 and folic acid, which are necessary to maintain mental alertness, a keen memory and good circulation. Up your fiber intake and talk to your doctor about possible supplements.
Lifestyle changes
Loneliness and Depression. Loneliness and depression affect your diet. For some, feeling down leads to not eating and in others it may trigger overeating. Be aware if emotional problems are affecting your diet, and take action by consulting your doctor or therapist.
Death or Divorce. Newly single seniors may not know how to cook or may not feel like cooking for one. People on limited budgets might have trouble affording a balanced, healthy diet. See the resources below for suggestions on cooking for one and easy, healthy menu selections.
Understanding malnutrition
Malnutrition is a critical senior health issue caused by eating too little food, too few nutrients, and by digestive problems related to aging. Malnutrition causes fatigue, depression, weak immune system, anemia, weakness, digestive, lung, and heart problems, and skin concerns.

Prevent malnutrition

Eat nutrient packed food
Have flavorful food available
Snack between meals
Eat with company as much as possible
Get help with food prep
Consult your doctor
Senior nutrition: Tips for creating a well-balanced diet
Thinking of trading a tired eating regime for a nutrient-dense menu? Good for you! It’s easy and delicious.

Avoid skipping meals – This causes your metabolism to slow down, which leads to feeling sluggish and poorer choices later in the day.

Breakfast – Select high fiber breads and cereals, colorful fruit, and protein to fill you with energy for the day. Try yogurt with muesli and berries, a veggie-packed omelet, peanut-butter on whole grain toast with a citrus salad, or old-fashioned oatmeal made with dried cherries, walnuts, and honey.

Lunch – Keep your body fueled for the afternoon with a variety of whole-grain breads, lean protein, and fiber. Try a veggie quesadilla on a whole-wheat tortilla, veggie stew with whole-wheat noodles, or a quinoa salad with roasted peppers and mozzarella cheese.

Dinner – End the day on a wholesome note. Try warm salads of roasted veggies and a side of crusty brown bread and cheese, grilled salmon with spicy salsa, or whole-wheat pasta with asparagus and shrimp. Opt for sweet potatoes instead of white potatoes and grilled meat instead of fried.

Snacks - It’s okay, even recommended, to snack. But make sure you make it count by choosing high-fiber snacks to healthfully tide you over to your next meal. Choose almonds and raisins instead of chips, and fruit instead of sweets. Other smart snacks include yogurt, cottage cheese, apples and peanut butter, and veggies and hummus.

Senior nutrition: Overcoming obstacles to healthy eating
Let’s face it. There’s a reason why so many seniors have trouble eating nutritiously every day. It’s not always easy! The following tips will help you “speak the language” of good nutrition and help you feel in control.

I can’t shop or cook for myself
There are a number of possibilities, depending on your living situation, finances and needs:

Home delivery – Many grocery stores have internet or phone delivery services.
Swap services – Ask a friend, neighborhood teen or college student if they would be willing to shop for you.
Share your home – If you live alone in a large home, consider having a housemate / companion who would be willing to do the grocery shopping and cooking.
Hire a homemaker – Try to find someone who can do the shopping and meal preparation for you. For more information, see Helpguide’s Services to Help Seniors Remain At Home.



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Making Apple Butter: A Sweet Sensory Treat

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Simple Recipes

This recipe makes a sweet treat that smells so good. It is sure to wake up anybody's senses. It is easy to make and nutritious.

Here is the recipe:

Apple Butter
3 1/2 cups apple sauce,
sugar, (the formula is: sugar equal to half the amount of applesauce) Use sugar substitute for folks who are diabetic
A heaping tablespoon of cinnamon,
Half a teaspoon of cloves ( optional)
Cook it on low all day in a
crock pot!

This is especially good to make on a cold day. The aroma of it cooking is a true sensory experience.

Reminiscing and dementia:The five senses

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Benevolant Society

Hearing Sight Smell Taste Touch

Some older people may no longer have the ability to explain or express their

thoughts through words. Reminiscing is much more then simply talking about

a memory. Reminiscing can involve all the senses.

For people with cognitive impairment and difficulties in communicating

verbally the opportunities offered by a different, non verbal, way of

communicating may be of great importance (Coaten, 2001, p 21).

Providing sensory stimulation through sound, movement, dance, rhythm, beat,

smell, changes in light and colour, objects, tactile surfaces, materials,

vibration, food and experiencing flavour can provide vivid and strong

reminiscence.

The persons ability to derive pleasure from the use of some or all of the five

senses is an important strength. Many activities can involve some sort of

sensory stimulation which helps to engage the person with advanced

dementia in a pleasurable activity (Spencer and Joyce,2000, p 18).

Activities mediated through visual and tactile modes can help the person with

dementia in orientation, in feeling safe and in both stimulation and enjoyment

(Armstrong and Wright, 2002, p 19).

The importance of hearing and ‘touch’

•

thus hearing is a major sense.

Hearing is one of the last senses to go as an older person looses abilities,

•

non verbal types of communication that can be fully perceived.

Deterioration of other senses can result in touch being the one of the only

•

This can result in a loss of reality.

If elderly people are not touched they can lose touch with the environment.

•

their hand and talks to them.

An agitated older person will often relax when someone sits and holds

•

be faked. So… what is communicated if we do not touch?

(Boney, 1994, pp 26-27)

Touch conveys attitudes and feelings. Touch is something which cannot

The Benevolent Society, 2005,

ABN 95 084 045

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Reminiscing Manual version 1,

When reminiscing brings up difficult, sad or

distressing emotions

Not all memories are positive so it is important to ‘check in’ with the person

throughout the reminiscing experience. Keep the following in mind:

•

not necessarily a bad thing. Sometimes it is OK for the person explore

their feelings and for these feelings to be acknowledged.

If an older person starts remembering a sad or difficult time in their life it is

•

These experiences are just as important as happy ones, so don’t feel that

you need to steer discussion on to a happier topic unless it is clear that the

person or group is becoming distressed. Sometimes reminiscence can

lead to feelings of depression and may require one to one follow up (St

George Museum, 2004, pp 6-7).

Often sad experiences will be recalled as part of reminiscence therapy.

•

When painful emotions arise and the group has difficulty in dealing with it,

the leader should intervene or advice should be sought from staff and

family (Museum Victoria, 1995, p3).

Environments should be supportive and confrontations should be avoided.

Engaging a person in a reminiscing session

Reminiscing one-on-one

•

reminiscing session:

It is important to gain the attention of the person you will be with during the

o

Be physically at the same level with the older person.

o

Make eye contact if possible.

o

reminiscing objects in a place the person will be able to see as this

will help to make a connection.

If eye contact is not possible be sure to have your hand or the

o

them through touch, movement, talking or possibly move them to an

area where there will be a difference in light.

If the person has a sight impairment let them know you are with

•

are minimal distractions and where you will not be interrupted.

Always use a space where the person can feel comfortable, where there

•

Use the following methods for an introduction:

o

told you on a previous reminiscence or use an object they reacted

well to previously.

Introduce yourself and possibly mention something the person has

o

theme.

Give the person a clear introduction to the reminiscing session and

•

they are comfortable with.

Don’t rush the person. Allow time for them to communicate in a way that

The Benevolent Society, 2005,

ABN 95 084 045

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Reminiscing Manual version 1,

•

channels but probably more powerful. Look for the following:

Look for non verbal cues as they are often more subtle than verbal

o

Watch for facial expressions.

o

Is the person looking?

o

Is the person adding a gesture?

•

time.

If using objects from a reminiscing kit hand the person an object one at a

•

objects for a long time whilst others for only a short time.

Keep to the pace of the older person. Some people will keep interest in

•

and that the person knows the reminiscing is coming to an end (Armstrong

and Wright, 2002, p18).

When closing the reminiscence make sure the activity has a formal ending

•

memory. If someone is thinking about a sad or distressing memory keep

the following in mind:

Check that the older person is not left thinking about a sad or distressing

o

‘Walk’ the person out of that memory onto another.

o

genuine.

Acknowledge how the person is feeling, that their emotions are

o

(Armstrong and Wright, 2002, p18)

Stay with the person a little longer if time permits.

Tips for successful conversation

Keep the following in mind for clear communication:

•

they often work better e.g.

Don’t ask specific questions that are closed ask open ended questions as

o

‘How are you getting on?’

o

advanced dementia).

‘Please give me some advice on…” ( not suitable for people with

•

may take a while to get to know the person.

Building up a sense of trust is important. Be realistic and recognise that it

•

conversation flow under the older person’s control wherever possible.

Allow the person with dementia to set the agenda. Let the topic of

•

older person time to speak. What may seem like an uncomfortable, silent

wait for us can allow the older person time to gather their thoughts and

respondBe a good listener. Listening means learning to stop, wait and allow the

The five senses

Why healthy eating for seniors is important (part 2)

Activities directors and other healthcare professionals here is a great dementia resource for caregivers and healthcare professinals,

Here is information on being the best caregiver you can be

Here is a way for nurses administrators, social workers and other health care professionals to get an easyceu or two

Here are more interesting dementia brain boosting activities





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Here are some reasons why healthy eating is so important for the Seniors uou serve

HelpGuide.org


Senior nutrition: What your body needs
Older adults can feel better immediately and stay healthy for the future by choosing healthy foods. A balanced diet and physical activity contribute to a higher quality of life and enhanced independence as you age.

Senior food pyramid guidelines
Fruit – Focus on whole fruits rather than juices for more fiber and vitamins and aim for around 1 ½ to 2 servings each day. Break the apple and banana rut and go for color-rich pickings like berries or melons.

Veggies – Color is your credo in this category. Choose anti-oxidant rich dark leafy greens, such as kale, spinach, and broccoli as well as oranges and yellows, such as carrots, squash, and yams. Try for 2 to 2 ½ cups of veggies every day.

Calcium – Aging bone health depends on adequate calcium intake to prevent osteoporosis and bone fractures. Seniors need 1,200 mg of calcium a day through servings of milk, yogurt, or cheese. Non-dairy sources include tofu, broccoli, almonds, and kale.

Grains – Be smart with your carbs and choose whole grains over processed white flour for more nutrients and a higher fiber count. If you’re not sure, look for pasta, breads, and cereals that list “whole” in the ingredient list. Seniors need 6-7 ounces of grains each day and one ounce is about 1 slice of bread.

Protein – Seniors need about .5 grams per pound of bodyweight. Simply divide your bodyweight in half to know how many grams you need. A 130-pound woman will need around 65 grams of protein a day. A serving of tuna, for example, has about 40 grams of protein. Vary your sources with more fish beans, peas, nuts, eggs, milk, cheese, and seeds.

Important vitamin and minerals
Water – Seniors are prone to dehydration because our bodies lose some of its ability to regulate fluid levels and our sense of thirst is dulled. Post a note in your kitchen reminding you to sip water every hour and with meals to avoid urinary tract infections, constipation, and possibly confusion.

Vitamin B – After 50, your stomach produces less gastric acid making it difficult to absorb vitamin B-12—needed to help keep blood and nerves vital. Get the recommended daily intake (2.4 mcg) of B12 from fortified foods or a vitamin.

Vitamin D – We get most of vitamin D—essential to absorbing calcium—through sun exposure and a few foods (fatty fish, egg yolk, and fortified milk). With age, our skin is less efficient at synthesizing vitamin D, so consult your doctor about supplementing with fortified foods or a multivitamin.

Senior nutrition: Tips for wholesome eating
Once you’ve made friends with nutrient-dense food, your body will feel slow and sluggish if you eat less wholesome fare. Here’s how to get in the habit of eating well.

Reduce sodium (salt) to help prevent water retention and high blood pressure. Look for the “low sodium” label and season meals with a few grains of course sea salt instead of cooking with salt.
Enjoy good fats. Reap the rewards of olive oil, avocados, salmon, walnuts, flaxseed, and other monounsaturated fats. Research shows that the fat from these delicious sources protects your body against heart disease by controlling “bad” LDL cholesterol levels and raising “good” HDL cholesterol levels.
Fiber up. Avoid constipation, lower the risk of chronic diseases, and feel fuller longer by increasing fiber intake. Your go-to fiber-foods are raw fruits and veggies, whole-grains, and beans.
Cook smart. The best way to prepare veggies is by steaming or sautéing in olive oil—it preserves nutrients. Forget boiling—it leeches nutrients.
Five colors. Take a tip from Japanese food culture and try to include five colors on your plate. Fruits and veggies rich in color correspond to rich nutrients (think: blackberries, melons, yams, spinach, tomato, zucchini).



Come back to activities director for more on healthy eating for seniors

Why healthy eating for seniors is important

Activities directors and other healthcare professionals here is a great dementia resource for caregivers and healthcare professinals,

Here is information on being the best caregiver you can be

Here is a way for nurses administrators, social workers and other health care professionals to get an easyceu or two

Here are more interesting dementia brain boosting activities





Get your subscription to Activity Director Today's e magazine

Here are some reasons why healthy eating is so important for the Seniors uou serve

HelpGuide.org

Food for thought: Think healthy eating is all about dieting and sacrifice? Think again. Eating well is a lifestyle that embraces colorful food, creativity in the kitchen, and eating with friends.

For seniors, the benefits of healthy eating include increased mental acuteness, resistance to illness and disease, higher energy levels, a more robust immune system, faster recuperation times, and better management of chronic health problems. As we age, eating well can also be the key to a positive outlook and staying emotionally balanced.

Senior nutrition: Feeding the body, mind and soul
Remember the old adage, you are what you eat? Make it your motto. When you choose a variety of colorful fruits and veggies, whole grains, and lean proteins you’ll feel simply marvelous inside and out.

Live longer and stronger – Good nutrition keeps muscles, bones, organs, and other body parts strong for the long haul. Eating vitamin-rich food boosts immunity and fights illness-causing toxins. A proper diet reduces the risk of heart disease, stroke, high blood pressure, type-2 diabetes, bone loss, cancer, and anemia. Also, eating sensibly means consuming fewer calories and more nutrient dense foods, keeping weight in check.
Sharpen the mind – Scientists know that key nutrients are essential for the brain to do its job. Research shows that people who eat a selection of brightly colored fruit, leafy veggies, certain fish and nuts packed with omega-3 fatty acids can improve focus and decrease the risk for Alzheimer’s disease.
Feel better – Eating well is a feast for your five senses! Wholesome meals give you more energy and help you look better, resulting in a self-esteem boost. It’s all connected—when your body feels good you feel happier inside and out.



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