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Energy - What you need

Fat
Fiber
Sugar
Iron
Zinc
Calcium
Vitamin D
B Vitamins

  • Fat
    Advice to restrict fat intakes, particularly saturated fat (animal fats) for cardiovascular health, remains true for older individuals who are fit and well. Above the age of 75, fat restrictions are less likely to be beneficial. Fat restriction is definitely not appropriate for those who are frail, have suffered weight loss, or have a very small appetite. In fact, in these situations additional fat may be used to increase the calories in meals and snacks to aid weight gain.
  • Fiber
    Many older individuals suffer from constipation and bowel problems mainly due to a reduced gut motility and inactivity. To help this, the consumption of cereal foods, fruit and vegetables should be encouraged. Raw bran and excessive amounts of very high-fiber foods are not the answer, though; they'll be too bulky and may interfere will the absorption of certain nutrients. To allow fiber to help the gut work properly it also important to drink plenty of fluid, approximately eight glasses a day.
  • Sugar
    Many older people have high sugar intakes; whether this is an issue rather depends on the quality of the rest of the diet. If the rest of the diet contains lots of foods from the main food groups, there's no reason to limit these foods. In fact, if weight loss has occurred, these foods may be recommended in order to meet energy requirements and to aid weight gain.
  • Iron
    Anemia is common in individuals over age 64. Poor absorption, the use of certain drugs, and blood loss - together with a poor dietary intake - may be causal factors. Make sure that iron intakes are met by having red meat and non-meat sources (fortified cereals, dried fruit, pulses and green leafy vegetables) every day. Absorption is maximized by consuming vitamin C-rich foods at the same time, such as a glass of fruit juice or fresh fruit or vegetables with each meal.
  • Zinc
    Zinc is needed for a healthy immune system and to help with wound healing, such as pressure sores and leg ulcers. Rich sources include meat, pulses, whole-wheat bread and shellfish.
  • Calcium
    Adequate intakes of calcium help to slow the rate of calcium loss from bones, which starts at the age of 30 and accelerates considerably in later years. Calcium-rich foods (milk and dairy foods) should be eaten every day.
  • Vitamin D
    Vitamin D is needed for calcium metabolism and its deficiency in older individuals can lead to bone softening and distortion. Many elderly people also have limited exposure to sunlight (this vitamin can be made through the action of sunlight on the skin). As a sensible precaution during the winter months, or if housebound, take a vitamin D supplement (10mg per day).
  • B Vitamins
    Intake of B vitamins may be low in persons over age 65 if appetite is poor and the diet is not rich in vitamins and minerals. To help prevent this, foods from all food groups must be consumed daily.