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One group that is prone to experiencing eating disorders and disorders of their health status is the elderly group. As we get older, muscle mass will also decrease and this causes the need for intake per day to decrease. Some types of nutrients may have decreased needs, but vice versa. The aging process that occurs naturally leaves older people with special needs of their own. Then what are the nutritional needs of the elderly?
Basically, no matter how old we are, nutrients are needed by the body to maintain bodily functions, prevent various diseases and produce energy for the body. The basic components that must be present in all diets, namely:
- Protein derived from animal and vegetable protein
- Vegetables and fruit, consumed at least in 5 servings a day
- Complex carbohydrates from basic food sources, such as rice, potatoes, bread, tubers.
However, there is still a special need for nutrients in the elderly, here are the types of nutrients needed in a certain amount:
Calcium
Calcium is the main nutrient that affects bone health, but in reality as you get older, the absorption of calcium for bones decreases. Calcium will be reabsorbed by the body from the bones which then causes osteoporosis or brittleness of the bones. According to nutritional adequacy figures for Indonesians, it is stated that the daily need for calcium is 1000 mg. Food sources that have high calcium are milk and other dairy products, dark green leafy vegetables, and several types of animal protein.
Fat
For someone who has entered old age, they must limit their consumption of fat, even if the person is healthy, or does not have a history of degenerative diseases such as stroke, coronary heart disease, or diabetes mellitus. The type of fat to avoid is saturated fat, such as butter, lard in beef, and chicken skin.
Fiber
Problems in the digestive system may often occur in the elderly group, many of whom experience constipation or difficulty defecating. Constipation can cause irritation to the digestive system, therefore, to prevent this, fiber intake must be high. A good source of fiber and frequent consumption will help make it easier for food to be digested properly and maximize the absorption of nutrients from the various food sources eaten. The elderly group can replace their staple foods with brown rice or brown rice (which has more fiber than white rice) and various types of vegetables and fruits.
Fluid
As we get older, the body's ability to maximize fluids in the body for metabolism decreases. Not only that, the elderly group is no longer too sensitive to thirst, so this group is very susceptible to dehydration. Dehydration will have other side effects such as fatigue, unfocusedness, and constant drowsiness. Therefore, consumption of water and various fruits that contain high water is needed by people who are elderly.
Iron
Iron is mostly contained in animal protein sources such as beef, chicken, beef liver, and some green leafy vegetables. The body uses iron to make hemoglobin in the blood. Hemoglobin is used by the body as a natural transportation of oxygen and food to various tissues. Lack of iron can cause anemia. It is advisable to consume as much as 12 mg of iron in one day.
Vitamin C
Vitamin C is a water-soluble vitamin so it is easily lost in the body. In the body, vitamin C is stored in the form of collagen, which is needed to heal wounds, maintain healthy bones and teeth, and slow down the aging process and wrinkles on the skin. Vitamin C needed in one day by the elderly group is 75 mg and can be found in various fruits such as citrus fruits.
Vitamin D
This vitamin, which is often called the sun vitamin, helps the absorption of calcium and slows the loss of calcium in bones. The main source of vitamin D is sunlight, ultraviolet B to be precise. Although you can get vitamin D from sunlight, foods that contain vitamin D also need to be consumed to help maintain the amount in the body. Vitamin D is found in milk and milk products, beef, beef liver and fish oil. An elderly person should take vitamin D supplements containing 10 mg of vitamin D a day.
Zinc
Zinc or zinc is a type of micronutrient that plays a role in the immune system and is found in beef and shellfish. At least elderly people consume as much as 13 mg in one day.
Overcoming changes in appetite in old age
People who enter old age, usually have less appetite and desire to eat. This is not only due to changing hormonal functions, but decreased sensory abilities and organs that make them prone to malnutrition. This can be tricked by giving small portions but often and giving more intervals between meals. At least they eat 6 times a day, 3 main meals and 3 side meals, this can prevent them from starving and keep their nutritional intake met.
