According to WHO, the worldwide population of older people is gradually increasing. The older population is the group of people above the age of 55-60 years. Their body needs are different. They need extra love and care just like a child, that’s why this age group is also considered the second childhood. They are very much dependent on others for their basic day-to-day routine. They are more susceptible to disease conditions and malnutrition. Their body functions differently since body mass and BMR (basal metabolic rate) decreases with age. 

The older population has generally lower immunity than the younger group. And to maintain optimum immunity, one needs to take the right balanced food in everyday life. A well-balanced diet full of essential nutrients can help live a healthy disease-free life during old age. 

Nutritional needs

1. Proteins – Dietary proteins are essential for muscle protein synthesis. It provides strength for bone health. This reduces the risk of fracture and enhances calcium concentration in the body. The daily requirement of protein is 0.8 g/kg/day. Post-surgery, protein requirement increases drastically. 

Sources – Fish, poultry, soya chunks, pulses, eggs, dairy products.

2. Folic acid – It is necessary for synthesizing DNA and the metabolism of amino acids.

Sources – Green leafy, fruits, nuts, beans, eggs, seafood, meat.

3. Dietary fiber – Consuming adequate dietary fibers help prevent constipation. It is also helpful in preventing cardiac diseases. 

Sources – Whole wheat grains, flours and cereals, beans, peas, fruits, and vegetables.

4. Calcium and vitamin D – These are very essential for bone health. Regular physical activity along with calcium-rich foods helps to maintain strong bones. 

Sources – Dairy products, cereals, fruit juices. Vitamin D is the sunshine vitamin. You can take it from sunlight, other sources are fatty fish, eggs, milk, cheese, and salmon.

5. Potassium – Limited sodium and appropriate potassium levels in the body can reduce the risk of blood pressure disease to a great extent.  

Sources – Spinach, mushrooms, broccoli, nuts, beans, fruits.

6. Fats – Older age groups should have monounsaturated and polyunsaturated fats. Lesser consumption of saturated and trans fats can minimize the risk of cardiac diseases.

Sources – Vegetable oil, nuts, and fish. 

They should stay hydrated and drink adequate water of 6-8 glasses (2 liters) daily. Otherwise, dehydration can lead to other problems like constipation, stones, etc. 

A well-balanced food, regular physical activity, and proper care can help make their lives healthy and disease-free.

(Disclaimer: The content on this site is for informational purposes only, and should not be taken as professional medical advice.  Always seek the guidance of your doctor or other health professionals for any questions you may have regarding your health or a medical condition.)