The rising cost of food, especially for fresh fruits and vegetables, is making it increasingly difficult for many Canadians, especially seniors, to maintain healthy and balanced diets. Seniors, in particular, are at an increased risk for health problems associated with poor nutrition given their limited access to nutrient-rich food. While solutions such as meal delivery services make it easier for caregivers and seniors themselves to eat well, age-related changes affect how your body processes food, influencing your dietary needs and affecting your appetite. These combined factors make senior nutrition a unique challenge.
“Rates of malnutrition among the elderly population are at alarming rates. This is primarily due to lack of access to food and the inability to prepare nutrient rich foods,” says Lisa Richards, a nutritionist and author of The Candida Diet.
This article will discuss seniors’ access to nutritious diets, their changing dietary needs and solutions for meeting their challenges.
The Cost of Senior Nutrition
It’s no secret that food prices continue to rise, especially on imported goods, such as fresh fruit and vegetables. Unfortunately, these rising prices affect society’s most vulnerable, which include seniors. Without a steady stream of income, many find themselves unable to afford the nutritious food required for a balanced diet.
The CBC reports that, “When fruits and vegetables rise in price, it makes it more difficult for these groups to buy enough to get their daily fruit and vegetable intake”.
The use of food banks by seniors is also on the rise, and many have reported giving up certain foods and other lifestyle amenities in order to afford monthly groceries. Malnutrition is another concern for many seniors across North America. While there are a number of medical reasons that may predispose some seniors to the effects of malnutrition, the World Health Organization reports that a common factor fueling this crisis is the rising price of foods rich in micronutrients.
Changing Dietary Needs
As people age, their dietary needs change as well, and as such, seniors have very different nutritional needs compared to their younger and middle-aged counterparts. Chief among these changes include:
- Metabolism slow-down: this happens naturally and is especially pronounced when your activity levels drops, and means you should focus on eating more nutrient-rich foods in order to maintain a healthy weight.
- Changes in the digestive system: your body will produce less of the fluids required to process food in your digestive system, making it difficult to absorb important nutrients, such as folic acid and vitamins B6 and B12. This can be combated through vitamin supplements, however, ensure you consult a trusted medical advisor before making any dietary changes.
- Change in appetite: this is especially common in seniors who take medication for a health condition, which can cause side effects such as a lack of appetite or upset stomach, leading to poor nutrition.
- Mental health: depression and other negative emotions, such as feelings of loneliness, can cause some seniors to either lose their appetite or eat more than they need.
While these changes will often precipitate a change in diet, it’s best to speak to a trusted medical professional or dietician before embarking upon any drastic dietary changes.
Aside from any specific diet, there are also a number of nutritional considerations to keep in mind, including:
- Stick to healthy fats: Choose healthy fats found in seeds, nuts, avocados, fatty fish, olive and other vegetable oils rather than saturated fats and trans fats.
- Drink up: To stay hydrated, drink a lot of water and non-caffeinated beverages and eat foods with high water content (such as: soups, cucumbers, grapes and melons) unless instructed otherwise by your doctor.
- Opt for whole grains: These fiber- and nutrient-rich foods will assist in digestion and protect your heart. Choose brown rice, whole grain cereals and whole wheat bread instead of white bread and refined grains.
- Include fiber: Look for foods high in fiber, such as, raspberries, mangoes, broccoli, beets and whole grains. These foods promote healthy bowels; provide the vitamins and nutrients required for healthy aging; help maintain weight; and reduce the risk of heart problems.
- Pack in protein: Power your body with lean proteins such as beans, eggs, chicken,fish, lean meats and nuts.
- Calcium is critical: Everyone needs calcium to protect bone health, but this is especially important for seniors who should consume more calcium-rich foods such as low-fat dairy products.
- Shop for B12: Look for foods, such as cereals, which are fortified with vitamin B12.
Richards notes some medications that are commonly used amongst seniors can result in poor absorption of certain nutrients. For instance, methotrexate, which is a common medication among older adults, can lead to malabsorption of folic acid. With age, taste changes and some seniors may lose their appetite or desire for more nutrient dense foods due to taste or texture. This can be corrected by adding low or zero sodium flavor enhancers or seasonings.
If you feel you, or your loved one, aren’t getting enough of any specific vitamin or nutrient, ensure you speak with your doctor or a trusted nutritionist about supplements that you can incorporate into your daily routine.
Facing Nutritional Challenges
There are a number of options you and your family can consider if you have an aging loved one you worry is not able to maintain a healthy and balanced diet on their own. Food delivery services such as: GoodFood, Cook it, Chefs Plate and HelloFresh are convenient options for both caregivers and seniors. These services can be useful for caregivers who may be short on time or short on balanced meal ideas. They also work well for seniors who may live in remote areas and in their own homes rather than an active senior residence.
In addition to meal delivery options, many families opt for a personal chef, whose meals are catered directly to your loved one’s dietary needs and palette preferences. While this is a pricier option, it means meals are prepared in your loved one’s home and typically includes meals for more than one day. Alternatively, many local community senior centres and churches may also offer hot meals for local residents. Ensure to do your research to explore all the available options.
Even though meal delivery or personal chefs provide more flexibility for seniors who want to remain in their homes or with family, older adults also need social activity for overall wellness. It’s important to consider that meal deliveries may exacerbate loneliness in seniors who are already living in isolation, while senior communities offer a range of social benefits. Many active senior communities offer chef-inspired meals that are catered to residents’ specific dietary needs, eliminating the need for costly food delivery and the stresses of maintaining a balanced diet on your own.
“Caregivers and seniors themselves can overcome some of these hurdles by properly timing their medications and meals,” says Richards.
Eating a healthy and balanced diet can be challenging at any age, however, rising food costs and product scarcity, which disproportionately affects seniors; unique dietary considerations and needs can make healthy eating challenging for seniors; and caregivers and seniors alike may experience difficulty accessing and planning healthy meals. While meal delivery, personal chefs and even community organizations can help alleviate some of the burden, they can be costly, exacerbate feelings of loneliness, and are often not viable long-term options. It may be time to look into an active senior residence, such as Seasons, who offer chef-inspired, healthy and balanced meals for their residents, all of which are catered to their unique dietary needs.