Nutrition
IMPORTANT NUTRIENTS FOR THE AGING POPULATION
Protein: muscle growth and maintenance.
Calcium and Vitamin D: improving bone health and strength.
Fibre: bowel health, weight management, chronic disease management
PROTEIN
Found in meat & alternatives and dairy food groups
Builds and repairs muscle and tissues.
Hormone production.
Transportation of vitamins, minerals and oxygen throughout the body.
CALCIUM AND VITAMIN D
Bones are constantly being broken down and rebuilt so a regular intake of calcium and vitamin D is essential
Strong bones support muscle growth and decrease the risk of fractures
Calcium: Aim for at least 3 serves of dairy per day
1 cup of milk
200g (3/4 cup) of yoghurt
40g (2 slices) hard cheese.
Vitamin D:
Aim for 10-30 minutes of sunlight each day –will vary depending on skin tone.
Ask your GP to routinely monitor your blood levels of vitamin D
FIBRE
Fibre is the indigestible part of a plant
Fruits and vegetables
Legumes, nuts and seeds
Grains and cereals
Fibre fortified foods and supplements
What does Fibre do?
Keeps the digestive system healthy
Keeps you fuller for longer
Helps control your sugar levels and lower cholesterol
STRATEGIES TO INCREASE FIBRE IN YOUR DIET
Choose wholegrain products (brown bread, bran cereal etc.)
Increase your portions of vegetables at main meals
Keep the skin on your fruit and vegetables
Replace a portion of meat/mince with tinned lentils or legumes
Snack on fruit, nuts and seeds
MANAGING YOUR HEALTH AND WEIGHT
Everyone is different, don’t change too much at once
Swap to healthier alternatives one at a time
Strategies:
Swap out high energy snacks (cakes, biscuits, chips etc.) for low energy alternatives or reduce how often you are consuming these types of foods
Choose lower-fat varieties where possible (e.g. leaner cuts of meat, reduced-fat dairy products)
Substitute sugar for sweeteners
Wait at least 15-20 minutes before going for a second plate
Increase vegetables to replace large portions of meat at dinner
CONCERNED ABOUT REDUCED APPETITE?
Social Strategies:
Make the food look appealing
Make it social, eat with others
Fortify the foods you are eating:
Add margarine or butter to vegetables, soups and treats
Add cheese to meals for increased protein and energy
Prioritise protein at mealtimes
Snack on high protein, high energy foods: nuts/nut spreads, cheese, full-fat dairy or muesli bars
Soft foods require less effort to chew and swallow
HOW TO MEET YOUR NUTRITIONAL NEEDS WITH A REDUCED APPETITE?
Eat to a schedule:
Aim for 6 small meals/snacks each day instead of 3 large meals
Cook and freeze meals ahead of time
Take advantage of liquids:
Aim for high energy liquid meals if your appetite is low
Examples include: Up & Go Energize, flavoured milk, fruit smoothies and RTD’s (Ready-to-Drink) supplements.
COOKING FOR ONE
Cook once, eat twice
Freeze leftovers into individual servings
Frozen or pre-made foods
Equally nutritious
Best options: Super Nature Wellness Bowls, McCain’s Healthy Choice, Weight Watchers, Lean Cuisine
Frozen veggies are a great and easy way to increase fibre and nutrients
Trying new foods or recipes?
Do all the cutting and food preparation before you start cooking
If you’re unsure of what to do next, take your food off the heat
IMPORTANT POINTS TO REMEMBER:
Important Nutrients:
Aim for 3 serves of dairy (or alternatives) each day
Prioritise protein sources at lunch and dinner
Bulk up dinners with fruits and vegetables
Weight Management:
Choose reduced-fat and sugar options
Make one swap at a time
Speak to a dietitian for specific advice suitable for your lifestyle
Loss of Appetite:
Eat to a schedule
Use high energy drinks when not hungry
Fortify your foods with high energy foods, e.g.butter, cheese, meat etc.
Cooking for One:
Plan ahead
Freeze leftovers
Use convenience meals
Information Provided By: Larissa Maggs - Dietitian Canberra - Fuel Your Life
