Healthy eating is an element that should not be overlooked in the elderly in order to promote healthy aging. This concept is distinguished by the consumption of a variety of minimally processed foods while respecting individual cultures and preferences. A healthy diet can, among other things, prevent the onset or slow the progression of chronic diseases such as type 2 diabetes, maintain good muscle and bone mass in addition to helping to preserve independence and quality of life for the elderly. The following are some of the aspects of healthy eating among seniors that are important to consider.

Protein foods on the menu!

Since the body cannot store large amounts of protein, a protein food with every meal and snack helps meet the body’s needs. Here is a list of foods that are rich in protein: nut butter, eggs, fish, legumes (beans, chickpeas, lentils, etc.), game meat, soy beverages, milk, cheese, yogurt, etc.

Adding game meat, legumes or fish to soups, salads and other foods is a great way to get a protein meal on the go. When possible, for seniors, encourage the purchase of protein foods that have a long shelf life while being economical, such as canned fish and legumes, eggs or powdered milk. This can be done independently or through the services of workers, meals on wheels or informal caregivers.

Decreasing appetite?

It is not uncommon for your appetite to decrease as you get older. Here are some ways to stimulate a senior’s appetite:

• Encourage them to be active according to their level of tolerance before eating (getting up, doing a household chore, going for a walk, etc.).
• Encourage them to have several small meals at set times instead of three large meals.
• Make meals attractive and pay attention to tastes and preferences.
• Create a pleasant atmosphere during meals (accompany the senior if possible, call a loved one, play some music, etc.).

Hydration

As we age, the feeling of thirst decreases, but the need for water is far from diminished. To avoid dehydration in the elderly, here are a few tips: drink small sips regularly, keep a bottle or glass of water handy, flavour the water with frozen berries (blueberries, cloudberries, red seeds, etc.) and consume vegetables, fruits and liquid foods like soups.

Adequate hydration helps promote regular bowel transit and thus prevent constipation, which is a common condition in seniors.

Traditional food

In order to promote access to traditional food for the elders in the communities, it is wise to take advantage of community hunting, outings on the territory for gathering or even intergenerational activities or activities that promote social participation. In addition to being delicious, many traditional foods are high in protein (game meat, fish, sunflower and pumpkin seeds, etc.).

Be vigilant

If an older adult shows difficulty chewing or swallowing while eating or drinking, such as a cough, change of voice, discharge of saliva or food, it is important to recommend that they go to the health centre so that they can receive appropriate care and advice.

In short, let’s be there for the seniors around us!

References:

• Government of Quebec. Nutrition for seniors. Online: quebec.ca/en/health/nutrition/healthy-eating-habits/nutrition-for-seniors
• Government of Canada. Canada’s Food Guide. Healthy eating for seniors. Online: food-guide.canada.ca/en/tips-for-healthy-eating/seniors/
• Bergeron, O., Richer, F. Bruneau, S. & Laberge Gaudin, V. (2015). L’alimentation des Premières Nations et des Inuits au Québec. Quebec, Quebec: Institut national de la santé publique du Québec
• Assembly of First Nations Quebec-Labrador & Health and Social Services Commission of Quebec and Labrador (2017). Active Aging in the Quebec First Nations: Everyone’s a Winner! Brief presented to the Secrétariat aux aînés, Ministère de la Famille. Wendake. Online : files.cssspnql.com/index.php/s/mGZHKaf9X5q8RhS