Nutritional requirements of the human body vary through different age groups. As we age, certain changes make it difficult for nutritional requirements to be met. Individuals aged 60 years old and above belong to the group of older adults. Some of the challenges they face when it comes to eating healthy include difficulty in chewing or swallowing food, deterioration of sense of smell or taste, effect of certain medications, decreased appetite, and lifestyle changes.

Here are some ways to overcome these age-related obstacles and provide proper nourishment to older adults:

Eat a well-balanced diet based on the Pinggang Pinoy

In order to meet their nutritional needs, older adults are encouraged to consume a healthy diet based on the Pinggang Pinoy for older persons. This food guide recommends that half of the plate should contain Glow foods which include a variety of fruits and vegetables that are rich in vitamins, minerals and fiber needed by the body to regulate body processes and fight infection. The other half of the plate should be filled with Go and Grow foods. For energy-giving Go foods, older adults are encouraged to choose complex carbohydrates such as whole grains (brown rice, corn, whole wheat bread, and oatmeal) that are rich in fiber and nutrients which are linked to lower risk of diabetes, heart disease, and other health problems. Grow foods, on the other hand, are protein-rich food items (fish, lean meat, poultry, eggs and legumes) which are needed for the maintenance and repair of body tissues. To protect against heart diseases, consumption of fatty fish such as tuna, sardines and mackerel 2-3 times a week is recommended. For additional calcium needs, low-fat milk and dairy products and other calcium-rich foods like dilis and small shrimps are recommended to help strengthen the bones.

Regular physical activity

According to the latest data from FNRI-DOST, older adults are the least physically active. An accumulated duration of at least 30 minutes of daily physical activity can help in weight management, muscle and bone strength and promotion of overall well-being. Simple daily living activities (walking, cycling, stair climbing), active daily tasks (household chores), exercise, dance and recreational activities ensure healthy living for older adults. Along with this, eight or more glasses of water every day is essential for adequate hydration.

Aside from eating healthy and having regular physical activity, involvement of family members and caregivers also play a role in providing proper nutrition care for older adults particularly when it comes to meal preparation and assistance in feeding. Kareena Ynez A. Abungin