Good nutrition and a well-balanced diet are important parts of staying healthy as you age.
But research shows an estimated 30% of people aged 60+ living independently in Australia are considered at risk of malnutrition. For seniors, poor nutrition can actually present a bigger risk factor than being a little overweight, leading to frailty, poor health and loss of mobility, resulting in a loss of independence and a lower quality of life.
Catholic Healthcare is fortunate to have access to leading dieticians and nutritionists complemented by an extensive team of experienced chefs in our Residential Aged Care Homes. We bring these skills to Home Care clients to help you prepare nutritious meals to stay healthy and well in your own home.
“If you or someone you care for isn't eating as well as they should, speak to your Care Advisor about organising an experienced dietician to visit you at home to talk with you and assess dietary needs,” says Lynn Pascoe, Care Advisor, Central Coast. “As part of the dietician’s assessments and consultations, they can arrange a meal plan for you customised to your individual needs.”
Home Care client, Gloria aged 73 years, is receiving social support and domestic assistance from Catholic Healthcare.
“I really appreciate the assistance from my Community Worker to help with meal preparation,” says Gloria who lives in Sydney’s south east. “Stephen, my Community Worker, assists with cutting up vegetables and getting them ready to make nutritious soups. They are always beautifully prepared.
“Stephen noticed I needed some help preparing healthy meals and offered to assist. He is always asking what else he can do to make my life easier.”
Eating enough to have a little extra weight in reserve for times of illness or stress can also be helpful, as it minimises the risk of muscle and weight loss, helping maintain strength and mobility.
High energy foods that can help to prevent weight loss include margarine/butter, vegetable oil and cream, along with easy to make, high calorie, protein drinks containing full cream milk. Great examples include milkshakes, banana smoothies and iced coffee.
Dairy should be included in at least one snack throughout the day. This is because is supplies protein, fats, minerals (especially calcium), vitamins and carbohydrates. Try to aim for four serves of dairy daily, which could include: a cup of milk, 200 grams of yogurt or 40 grams of cheese. Soy milks fortified with calcium are also a good alternative, as are low lactose milks.
Protein in important in an older person’s diet, as it is needed for the ongoing renewal of muscles. Aim to have 25 grams of protein across three meals each day. A combination of multiple sources of protein is recommended and could include 30 grams of meat, 200 millilitres of milk or an egg as they all provide about seven grams of protein each.
Other foods rich in protein include legumes and soy products, nuts and seeds and replacement meal bars and protein drinks. A cooked breakfast such as bacon and eggs, baked beans with sausages or poached eggs and pancakes are all high in protein.
Vitamin D is valuable as it helps with absorption of calcium into the bones as well as muscle strength and function. A lack of vitamin D over time causes thinner, more fragile and brittle bones, risking fractures. Good sources of vitamin D include oily fish, liver, eggs and vitamin D fortified margarine, alongside sun exposure for 10-15 minutes daily. For people who are not getting regular time in the sun, vitamin D supplements may be needed.
Drinking enough fluids is also essential for the body to function properly. Older people may have a reduced sense of thirst, and its especially important in the winter months to make sure you drink enough. Six to eight cups of fluid a day is recommended and can include water, tea, juice and smoothies.
Tips to make things easier
Cooking can be especially hard as we get older, particularly if one lives alone. Having three meals a day is important, but if difficult, try some of the following tips:
- Have nutritious, high protein snacks on hand.
- Purchase pre-prepared meals from the supermarket.
- Order home delivered meals.
- Go out to eat at a café or club.
- Ask your Community Worker to help with cooking.
- Cook double quantities and freeze portions to heat up later.
- Invite guests over for dinner so that you have a great incentive to cook.
- And don’t forget finger foods, easy to eat and often easier to cook!
References:
Ngaire Hobbins, Brain Body Food
Carolyn Bunney and Rudi Bartl, Nutrition Services, Central Coast Local Health District Eating Well, A Nutrition Resource for People and their Carers