Regardless of age, we all require healthy foods to help our bodies thrive, but the elderly people have specialized nutritional needs. These are some simple tips when considering nutrition among the elderly.

1. Rather than 3 large meals (breakfast, lunch and supper) it is better to serve 5-6 small meals. This is appropriate because the appetite of many old people decreases as they age and so they can only eat small amounts of food at a time. Serving more frequent meals helps make eating less overwhelming and can help provide the nutrition they.

2. The elderly should drink water more frequently. This is because as we age, we lose our sense of thirst. This makes dehydration a common problem in the elderly. Water should always be available and old people should drink water regularly even when they don’t feel thirsty.

3. Meals should be made attractive and colourful. The way food is prepared and even served can improve or reduce appetite subsequently affecting food and nutrient intake.

4. Ghana abounds in spices and herbs and these should be used to improve the flavor of foods rather than the commercial ‘cubes’. Flavor is important because with increasing age, taste diminishes. Some common spices include nutmeg, onions, garlic, curry powder and other herbs and these would help make food taste flavorful.

5. Older people should consume enough protein consumption. Though excessive intake is not advisable, it’s been shown that many elders do not consume enough protein. This can lead to muscle weakness, edema (fluid build-up), fatigue and a decreased ability to fight infection. Good sources of protein include chicken, fish, beans, nuts and meat.

6. The elderly should consume foods high in omega-3 fatty acids. Foods high in omega-3 fatty acids help decrease the risk of heart disease, decrease inflammation and improve mood. Foods high in omega-3 fatty acids include tuna, salmon, sardines and nuts.

7. Enough fibre should be consumed. Fibre is so helpful and eating foods high in fiber can help prevent constipation, a common complaint in elders and improve satiety. Foods high in fiber include whole grains, beans, fruits and vegetables.

8. Zinc containing food should be eating regularly by the elderly. In elders, zinc deficiency is common due to an inadequate intake of zinc, decreased absorption of it, increased needs and more interactions with medications. Deficiency can result in decreased appetite and decreased sense of taste in the elderly. Good sources of zinc include fish, poultry, enriched grains and beans.

9. All mealtimes should be made enjoyable.This encourages eating and nutrient intake. Let us eat with our elderly relatives to encourage their appetites.

10. Encourage the elderly to be physically active. Even in the elderly, physical activity has been shown to be essential for decreasing the risk of chronic disease, maximizing mental capacity and having healthier muscles and bones. It also results in greater flexibility, more lean body mass, a better sense of balance, increased blood flow to the brain, a stronger immune system and better overall health.

By Dzidzor Sackey