Nutritional recommendations

To make an adequate intake of the nutrients necessary to maintain good health, in the elderly it is important to take into account a series of recommendations, since due to functional, social, and physical deterioration it is relatively easy to reach a nutritional imbalance.

It is advisable to carry out 4 or 5 daily intakes, without forgetting breakfast, with a varied diet. It is better to limit salt intake and flavor foods with aromatic herbs. The fried ones should be limited (better steam, oven, boiled or iron); in case of making them, always with olive oil. The usual diet should contain 5 servings of fruit and vegetables, 3 to 5 servings of farinaceous, 2 to 3 servings of dairy and 2 servings of protein.

Examples of servings are the following:

• Fruit: 1 medium piece of fruit (apple) or 2 small (apricot or kiwi), a handful of strawberries or cherries, 1 slice of watermelon or melon.
• Vegetables: 1 vegetable table plate (green beans, spinach, chard, etc.), 1 salad plate; the garnish is half a portion.
• Farinaceous: 1 table plate of rice, pasta or legumes, 60 grams of bread, 100 grams of potatoes.
• Dairy: 1 glass of milk, 2 yogurts, 40 gr of cheese.
• Proteins: 1 steak of about 150 gr, fish fillet 150 gr, 2 eggs, 1 plate of legumes with cereals.

A few simple tips will help older people to follow these recommendations:

• Eat foods low in fat and cholesterol.
• Fish: at least twice a week, blue ones (sardines, tuna, horse mackerel) are highly recommended.
• Chicken and turkey (without skin): up to 3 times a week.
• Dairy: daily consumption, preferably skimmed.
• Red meat: no more than 2 times a week.
• Eggs: whole up to 4 per week, whites can be up to 6 (it is a very complete and easily digestible protein).
• Bread, pasta and rice: daily, better if they are whole.
• Vegetables and vegetables: daily, best steamed, lightly cooked or in a salad; raw if the teeth allow it.
• Fruits: daily consumption.
• Reduce the consumption of refined products, such as sugars or white flour.
• Radically reduce the sausages: replace them with cheeses, ham or similar, low in salt.
• Lower the addition of salt when cooking, better use aromatic herbs, garlic, even pepper in a small quantity to awaken the flavor of food.
• Use cooking methods that require little oil and that slightly alter the nutritional and flavor properties of food: steam, boiled, iron, oven (especially papillote).
• Do not abuse diet products.
• Drink 8 glasses of water or liquids a day.
• Avoid alcohol. Reduce coffee and other excitements (tea, chocolate).

There are special situations in which the diet can be adapted without using commercial supplements. If there is a need to increase the energy or protein content of the intakes (due to increased needs or to ensure the minimum contribution in small quantities), olive oil, baby cereals, powdered milk or grated cheese can be added to the purees, jam with yogurts, or nuts in salads, grated egg white, etc.

In case of having to make a diet based on triturates, there are certain problems that if not solved make the dishes monotonous and unappetizing, which causes anorexia and nutritional problems. So that the meat does not make threads when grinding it is necessary to cook it already minced and then make the puree. The bad smell of fish, cauliflower, broccoli, spinach and artichokes can be avoided if milk is added when cooking them and this cooking water is incorporated into the mixture. Instead of using the grains of rice and pasta as usual and grinding them, the rubbery texture that they take will be avoided if flour and semolina are used.

It is convenient to respect as much as possible the daily desires and include the opinions of the elderly person in the planning and preparation of the menus, if possible.

It must be taken into account that eating is a very important social act; As far as possible, contact with other people during intake must be maintained. Eating in company is a great condiment.