Nutrition for Seniors: Tips for Caregivers

Nutrition for Seniors: Tips for Caregivers

Getting one well-balanced meal on the table every day, let alone three, can be a challenge for anyone. It™s even harder with all the other tasks of caregiving, especially if your loved one has special diet needs or trouble even tasting the food you make.

But food is the body™s fuel, and part of its medicine, too. For an older adult with a long-term illness, good nutrition takes on even more importance. And healthy eating isn™t all about calorie counting and scouring food labels. Meals are also a time for connection, and good food is one of life™s basic pleasures -- at any age.

To make meals less hectic, it™s useful to know which diet needs to look out for and ideas on how to meet them.

What's in a Good Diet

Usually, you get the vitamins, minerals, and nutrients you need with a well-balanced diet, but many older adults don™t. Here are some areas that often fall short.

B vitamins. Keep a close eye on vitamins B6, B12, and folate, also called folic acid. You can often get all three in cereals with added vitamins. You also get:

B6 in whole grains and organ meats, like liver

B12 in lean meats and some fish

Folate from dark greens, beans, and peas

Calcium and vitamin D. These are important for strong bones. Calcium is in dairy products, like milk and yogurt, and in dark, green, leafy vegetables, like broccoli and kale. You get vitamin D from being out in the sun. That can be harder for someone who™s unwell, so look for products with added vitamin D.

Fiber. Fiber is good for the heart, helps prevent diabetes, and keeps you regular to avoid constipation. Good sources include beans, whole grains, and veggies.

Healthy fats. Try to limit fat (especially saturated) and cholesterol, and totally avoid trans fats. They can lead to heart and blood pressure problems. 

Potassium. Not eating enough potassium can raise blood pressure. You get potassium in foods such as bananas, potatoes, and yogurt.

Continued Tips to Make Nutrition Easier

Getting nutrition right doesn™t have to be complicated. Start with the tips below, and keep in mind your loved one™s special dietary needs -- doctor™s orders come first.

Aim for a balanced plate. Fill half the plate with veggies and fruits. Then, split the other half between whole grains and a lean protein, like chicken or beans.

Avoid the bad fats. Fats can be tricky -- do you know your saturated from your polyunsaturated? Here are a few simple rules to help:

Avoid solid fats, like butter, and use olive oil instead.

Go with poultry, lean meats, and seafood.

Use low-fat or fat-free dairy products.

Change it up. Variety is the spice of life and the key to health. Try to switch things up with different fruits, veggies, and proteins at every meal, or at least on different days.

Check for color. When you see a plate bursting with bright colors and lots of veggies, you got it right. 

Stick to the basics. Much of nutrition comes down to this: lots of fruits and veggies, lean meats, beans, whole grains, and a few servings of dairy. Add in poultry, eggs, and some nuts, and you™re good to go.

Tips for Common Challenges

Feeding a loved one with an illness comes with special challenges. Here are some tips to help.

Chewing and swallowing. Cut food into small pieces and serve softer foods, like mashed potatoes and cottage cheese. You might also need to puree meals. If swallowing is an issue, thicker liquids and a straw can make life easier. And make sure to serve water with meals.

Confusion or stress. If meals are stressful, simplify things, and allow for small pleasures:

Keep the table clear and only put out utensils you need. 

Serve a sweet some days, unless you can™t for health reasons. Even some fruit can do the trick.

Try to eat together or have company to make meals more social. 

When offering foods, give just two choices. And maybe use smaller plates to serve just one food at a time.

Continued

Dull taste buds and loss of appetite. Sense of taste gets weaker with age, and some medicines make it worse. That can affect your loved one™s desire to eat. To make meals more appealing, you can:

Skip the salt, but add lemon juice, vinegar, herbs, and spices to kick up the flavor.

Use brightly colored foods to make meals more appealing.

Vary the tastes and textures.

You might also offer 5-6 small meals or snacks instead of three larger ones. And help your loved one get physical activity, if you can. A walk or even washing dishes can help boost appetite. 

Mouth soreness. If a sore mouth makes eating difficult, try softer, creamier foods, such as baked sweet potatoes or pasta. Also, have a dentist check your loved one™s dentures or teeth.

Strength and coordination issues. If utensils are hard to use, try finger foods, like cheese cubes or cut-up sandwiches.

Don™t Forget About Water

Sense of thirst also gets weaker with age. Many older adults don™t realize they™re thirsty until they™re already dehydrated. It can help to:

Avoid drinks with salt or added sugars. 

Put out water to sip throughout the day.

Serve water; fat-free or low-fat milk; or low-sodium, clear broth.

Sources

Congress of California Seniors: œNutrition.”

The University of Maine: œGood Nutrition for Older Adults.”

Family Caregiving Alliance: œFeeding and Nutrition (for dementia).”

NIH, National Institute on Aging: œVitamins and Minerals,” œChoosing Healthy Meals as You Get Older: 10 Healthy Eating Tips for People 65+.”

Academy of Nutrition and Dietetics: œSpecial Nutrient Needs of Older Adults.”

CDC: œHigh Blood Pressure.”

U.S. Department of Agriculture: choosemyplate.gov

Alzheimer™s Association: œFood, Eating, and Alzheimer™s.”

NIH, National Institute on Aging, Go4Life: œMaking Smart Food Choices,” œOvercoming Roadblocks to Healthy Eating.”

American Institute for Cancer Research: œNutrition After 50.”

How We Eat 2020: Our cooks’ tips for healthier eating in the new year

© Dreamstime/Dreamstime/TNS Get over the stigma of frozen vegetables, says Ben Mims.

What “healthy” means to each of us is very different — and is what we often discuss when developing recipes for, or talking about, eating to feel good.

More often than not the meals we manage are a hodgepodge of random bits of leftovers from recipe testing, foraged edible bric-a-brac from people bringing food into the offices, or completely absent because we’re too busy to stop and do what we write about every week: eat.

Recognizing the gulf between the aspiration to eat well and the reality of daily life, we’re sharing a few of the course corrections we’re hoping to effect for ourselves in 2020. Eating better means feeling better, we all know that, so here are our prescriptions to ourselves for the new year:

Ben’s tips:

Get over the stigma of frozen vegetables

I get it: We live in Southern California and the produce is unmatched. I go to the farmers market every weekend. But there still manages to be a couple of days I haven’t planned for when I’m desperate for something green and the cupboard is barren (or wilted). That’s where frozen vegetables come in. Not those depressing kaleidoscopic “medleys.” I mean a bag of broccoli, green beans or peas (Jacques Pepin cosigns!) that I can steam, sauté or roast instead of reaching for a takeout menu. With a bowl of warm rice, they’re a meal.

Aim for a “healthy” breakfast at least three days a week

Knowing I should eat better and actually doing it are two separate things. I try to outsmart myself and eat a healthy-for-me breakfast at least three days a week — a small bowl of cashew yogurt with granola and a big dollop of jam; wilted spinach scrambled with an egg; good whole-grain toast with a banana and almond butter. Ideally, starting my morning this way will influence the rest of my day’s meals, but I know at least I got my nutrition in first thing and if I eat not so well the rest of the day, I won’t beat myself up over it.

There’s no shame in shakes

I often find myself too busy for lunch, whether I’m deep in the zone writing or have just finished a morning of driving all over L.A. for groceries and I want to start cooking and not make extra dishes. In those situations I go for a shake — even, yes, easy-to-hate-on Soylent or green shakes from Moon Juice. Shakes are also my secret for staying sated when I have an early flight, photo shoot or TV appearance that throws a wrench in my usual morning routine.

Keep nuts on hand everywhere, all the time

I’m one of those people who find themselves suddenly famished, and that’s why I started keep mixed nuts everywhere: my kitchen cabinet, my car’s center console, in my desk at work. A couple handfuls is all I need to stabilize my blood sugar levels and ward off any insane rationalizations that I need seven cookies as my “snack” right now.

Just drink water

Drinking water helps you feel full, staving off hunger pangs that strike out of nowhere. The rule of drinking a full glass of water before a meal really works — it makes you eat less because you’re putting something in your stomach and, if you’re imbibing, helps dilute the alcohol to ward off hangovers. Staying hydrated means you’ll feel better overall, and hopefully that will carry over into helping you make better decisions about what to eat for the rest of the day.

Genevieve’s tips

Rule No. 1: There are no rules

Trying to eat healthy can be a real mind game. If I tell myself I can’t have any doughnuts, I will devour a dozen and then some. If your head works like mine, don’t label anything as totally off-limits. You already know what’s better for you — whole ingredients, especially plants, and not processed stuff — so eat more real food. Doughnuts are OK — as is everything — eaten in moderation.

Be a junk food snob

Cold soggy fries? Hard pass. Crisp shoestrings with just the right smattering of salt? Yes, please. If you’re choosing to eat, make or buy something indulgent, make sure it’s perfect. Peanut butter cups are my No. 1 chocolate, but I’m not tempted by a smushed Reese’s Christmas tree leftover. I want the classic flat round with a top as smooth as a freshly Zambonied ice rink and sharp-ridged edges. Does that make me a candy snob? Maybe. But if you’re eating what you want, make sure it’s exactly what you want.

Make big batches of good stuff you can snack on anytime

It’s hard to find time every day to execute full meals, so when I have extra hours, I make big batches of dishes that keep well and taste great anytime. Some favorites include whole grains flavorful enough to eat on their own (or to serve as a grain bowl base); roasted root vegetables; well-dressed cooked vegetables that won’t wilt such as green beans or kale; from-scratch dips, such as artichoke-spinach or hummus; boiled jammy eggs; and dressings to toss with salad whenever.

Amp flavor and texture

Bland, mono-textured meals will leave you unsatisfied even if your stomach is filled. Whatever you’re cooking, be sure to season it well and taste it throughout the process. Beyond salting for seasoning, you should add a hit of acid such as fresh lemon juice and heat such as sliced, fresh chiles to make it bright and exciting; and use enough fat for it to feel rich. A final drizzle of olive oil over most dishes always helps. Umami is key in boosting flavor. It delivers the savory yum you enjoy in processed snacks but comes in natural forms such as Parmesan cheese, tomatoes, mushrooms, meat and sauces such as soy, fish sauce and Worcestershire. On top of all that flavor, build texture with crunch, such as tossing cut, crisp vegetables into the tender greens of a salad, scattering nuts over soft, steamed sweet potatoes, or showering scrambled eggs with toasted bread crumbs.

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