What Kind of Meals Are Recommended for Older People?

What Kind of Meals Are Recommended for Older People?

Older people should eat fruits, vegetables, grains, and foods with calcium and protein, advises HelpGuide.org. They should also consume a lot of water and foods that are rich in fiber, vitamin B and vitamin D.

Whole fruits are better than fruit juices, as they contain more vitamins and fibers, according to HelpGuide.org. Color-rich fruits such as melons and berries are good choices. Elder individuals should aim at 1-1/2 to 2-1/2 cups of fruits per day, according to the National Institute on Aging.

Older people should choose dark, leafy vegetables that are rich in antioxidants, explains HelpGuide.org. These include spinach, broccoli and kale. Calcium helps the body to maintain healthy bones and prevent fractures and osteoporosis. Older adults need about 1,200 milligrams of calcium a day. They can find in this in milk, yogurt, cheese, tofu and almonds.

Elderly adults who don't suffer from diabetes or kidney diseases need 1 to 1.5 grams of proteins per kilogram of body weight, advises HelpGuide.org. They should also consume 6 to 7 ounces of whole grains every day.

As people age, they need to drink water more often because their bodies don't regulate water properly, explains HelpGuide.org. Older individuals also need to consume more vitamin B12 because their stomach produces less gastric acid, which is necessary for vitamin B12 absorption. They should consume vitamin D foods and supplements, which help with calcium absorption, because their skin is less efficient at synthesizing vitamin D from the sun.