by Although there is an increased awareness of healthy food, there is still a lack of information about how to eat in old age, which is precisely when it can play a more relevant role in our bodies. “Aging begins long before the age of 60 and continues until the end of our lives. In this process, we have to think about specific nutritional criteria,” explains Glòria Arbonés, pharmacist and member of the nutrition department of the Official College of Pharmacists of Barcelona, and of the Catalan Association of Food Sciences.
The specialist presented, within the framework of the FiraGran show, together with Assumpció Roset -doctor of pharmacy and former member of the Department of Food and Nutrition of the Official College of Pharmacists of Barcelona-, the Colpeg.cat Guide on dietary advice for the elderly. Both professionals emphasize that each person has individual needs and characteristics, and that dietary approaches should be personalized. “In individuals over 60, there is a wide range of the population, significant demographic changes have occurred, and if in the past very old people started at 70, we are now older than 100 years. This intensifies the heterogeneity among individuals,” Arbonés emphasizes. After this necessary preliminary policy, they also provide some guidelines on nutrition for successful aging.
Fewer calories? Yes, but with attention
“In the aging process, there is a progressive slowing of metabolism, no body growth, and a decrease in cell repair. Muscle tissue is also lost, and physical activity is reduced. The result of all this is a reduction in energy requirements,” say the specialists in the guide. In this regard, individualized healthcare is essential. As Arbonés points out, “reducing calorie intake at this stage is usually associated with eating fewer carbohydrates, and the simple sugars found in pastries and sweets are the first ones we should cut back on. The carbohydrates we associate with pasta are complex and therefore should not be the main target for reduction.”
As we age, the desire to eat sweet foods often increases. This can be attributed to a physiological factor – “changes in taste sensitivity, the taste of fats is lost faster, which is why many elderly people crave more salt. One of the best flavors to preserve and enjoy is sweetness. Therefore, we should monitor the tendency of some elderly people to increase their consumption of sweets,” according to Arbonés.
Roset points out that even though energy needs decrease as we age, it doesn’t mean we don’t need calories at all. “I like to recommend adding nuts to dishes, for example, to increase the density of meals.”
It changes the taste sensitivity and the sweet is one of the best preserved and liked tastes
Different types of sugar
Protein: which one and how much?
To compensate for the loss of muscle mass, it is essential not to forget the proper intake of high-quality protein. Protein intake with a high biological value should include 50% of the total protein, according to the recommendations of the specialists.
What is this high quality protein, or high biological value? Preferably, the one from milk and dairy products, chicken, fish, legumes, and eggs. “It is an animal protein, but you have to be careful because many of them – like red meat – are often associated with fats and are not advisable,” says Arbonés, who insists on the suitability of eating white meat, fatty fish ( related to healthy fats and omega-3), and legumes at least three times a week, as they are a source of high-quality protein that is also linked to fiber and iron.
Egg white has a high amino acid content that promotes muscle protein synthesis
Regarding eggs, one of the foods that has been controversial for years, Arbonés emphasizes that “its protein is very healthy and it is in the egg white, although the cholesterol associated with eggs is concentrated in the yolk.” In addition, according to the pharmaceutical specialist in nutrition, the egg white has a high amino acid content that promotes muscle protein synthesis. “I recommend limiting the consumption of egg yolks to three per week, but not restricting egg whites, which are available in freeze-dried form on the market and are easily incorporated into purees and soups.”
Calcium, essential for bones
As we age, we need more calcium to prevent bone demineralization and reduce the risk of fractures, as the guide explains. Therefore, milk and dairy products are healthy foods in the diet from the age of 60. Shaved heads? We often wonder if we want to avoid fats. “If you skim the dairy, the problem is that you remove the vitamin D,” says Arbonés, who adds that “we have an essential source of vitamin D in our country that we don’t know how to take advantage of in old age , is the sun.”
Although it is true that high-level sunscreens limit vitamin D uptake, like window glass—because it blocks ultraviolet rays—we should take advantage of short moments in our daily routine, for example when we go outside the balcony. hanging laundry, or going out on the street to do some shopping or activities… Through daily habits, let’s make sure to spend about 10 minutes in the sun every day.
Iron, over meat
In the advanced stages of aging, fragility increases, sometimes related to a decrease in iron in the body. “Iron intake is believed to come from foods containing meat, and this is true, but other foods such as legumes or shellfish also contain it. Although plant-based iron is not absorbed as efficiently on its own as animal iron, it can be absorbed as efficiently as the latter if taken together in the same meal with vitamin-rich foods C,” suggested Arbonés. Some examples include legumes and tomato salad in the same meal, or a plate of spinach and orange for dessert afterwards.
The water, the source of longevity
A recent study published in The Lancet showed in mice that lifelong water restriction shortens lifespan and promotes degenerative changes. The hypothesis being explored is that optimal hydration can slow down the aging process in humans.
“If there is a lack of hydration, there is a greater risk of reducing longevity,” says Arbonés. “I strongly believe in water, fruit and vegetables. Hydration helps to age better, the whole body functions better. Older adults should drink frequently,” says Roset. There must be a balance between the water we drink and the water we expel (through urine, sweat, breath…). There is a tendency towards dehydration in old age, a completely unfavorable situation for the body. The recommendation is the same for adults, to consume between one and a half and two liters of water per day, including the water content in foods such as soups, drinks…”
Hydration helps age better
From the age of 60 onwards, it is important to keep in mind that the sensation of thirst decreases, but you still need to drink water. Some people may drink less because of the discomfort of urgency and urinary incontinence. “This can be remedied by certain physical exercises and the habit of going to the bathroom every two or three times, as a general rule.”
How many times to eat
Arbonés and Roset, in their guide, recommend having four to five meals a day. “It is advisable to avoid long periods without eating, as hypoglycemia, weakness and restlessness may occur,” they say in their publication. According to Roset, “five meals a day helps distribute nutrients and aids digestion. Just fruit for dinner? No, at night you should eat foods similar to those at lunch because proteins are needed. Elderly people are usually at risk of malnutrition,” he said.
According to the latest studies that suggested time-limited eating windows of eight to sixteen hours to promote proper cellular autophagy, Roset believes that these are specific research studies on aging, but not related to the elderly.
At an advanced age, according to Arbonés and Roset, we should eat four or five times a day
Apart from what to eat and when, the two healthcare professionals also emphasize the importance of eating together. “Mealtimes are an opportunity for socialization and communication, and we should try to promote this at all ages, especially among the elderly, taking into account their abilities,” they say. That’s why, in residences and in the case of group meals, they advocate for a round table where diners can interact better, avoiding the isolation of rectangular tables. “The roundtables are for socialists; just as eating alone reduces appetite, bores people and affects their mood,” says Roset.
