Nutritional needs change with age, particularly from the age of 65-70. “Without necessarily being undernourished, older people eat less, are less active, and maintain their muscles and bones less. It is therefore necessary that they eat good quality food, sufficiently fibervitamins and proteins”, explains Professor Agathe Raynaud-Simon, geriatrician.
Seniors: a balanced diet, rich in proteins
Contrary to popular belief, older people actually need more protein than younger people. According to the recommendations of the World Health Organization (WHO), young people need 0.8 g of protein per kilogram of body weight per day. In the elderly, the requirements are 1 to 1.2 g per kilo per day. “Older people often say that they are not hungry, they also have less desire to eat. to eat meat. However, they need it. We must then find tips (dairy products, cheese, eggs, cold meats) in order to diversify protein sources and ensure that they have enough.”, explains the specialist.
Nutrition for the elderly: stock up on vitamins!
When the diet is not diverse enough, there is a risk of deficiencies, particularly of group B vitamins, and sometimes vitamin C. We must therefore place emphasis on fresh vegetables and fruits. “Vitamin D supplementation is essential for all elderly people, from menopause for women and from age 65 for men. Vitamin C deficiency has little impact in young people, but is associated with a high risk of fractures and muscle weakness in seniors.”, recalls Professor Raynaud-Simon.
The latter adds that older people have little margin, they need to eat quality food. Deficiencies are rare but can have serious consequences: anemia, skin problems, fatigue, muscle weakness and osteoporosis (vitamin D deficiency), neurological problems (deficiency of group B vitamins), chronic wounds (zinc deficiency).
Good to know. With age, you really need to avoid dietary restrictions and think carefully about the indications for a salt- or fat-free diet.
Eat better to age well
“People who have a good nutritional balance age better, especially those who regularly eat fish, fruits and vegetables, different varieties of proteins, starchy foods. A diet rich in vitamins and antioxidants”, explains Professor Raynaud-Simon. Of course, different factors influence our ability to eat well, and therefore to age well. “There is of course a question of means but also of health education. Aging begins very early. There are things we can’t do anything about, but there are also many things we can do about: care oralphysical activity, diet, not smoking”observes the specialist.
Elderly people: what menus to avoid deficiencies?
You need to create a balance throughout the day, by varying your intake and diversifying your diet.
Breakfast
“Breakfast is often enjoyed by older people. They should not deprive themselves and eat what they like: tea or coffee, butter and jam, dairy products, etc.”, recommends Professor Raynaud-Simon.
The snack
In the morning it is possible to have a small snack.
Lunch
The midday meal should include a portion of meat, fish or egg, starchy foods for energy, raw vegetables or vegetables. You can then finish with a dairy product and possibly a fruit or compote. And be careful not to restrict yourself too much in fat, they are essential!
Afternoon tea
Older people have often been taught not to eat too much between meals, but they are usually happy when offered a snack.
Dinner
You should avoid making a meal that is too light. Soup and fruit are insufficient. “If the person is not hungry, they can have a slice of ham with cheese and bread for example. But otherwise, the meal must be made on the same model as that of lunch”, explains the geriatrician.
Deficiencies in the elderly: when should supplements be taken?
When a person arrives at the hospital malnourished, they immediately need to receive more calories and protein. This obviously involves diet, but also supplementation over a short period. “We diversify the diet and at the same time, we can give multivitamins for a month or two. We never measure each vitamin, especially since the clinical signs are not very telling and deficiencies are rare. So we will favor global care with a cocktail of several vitamins”, explains the geriatrician.
Thanks to Professor Agathe Raynaud-Simon, geriatrician.