"Savoring the Golden Years: A Healthy Journey to Senior Wellness"

Nurturing geriatric well-being nutritionally is vital for maintaining health and quality of life in older adults.

In this article, we embark on a flavorful exploration of how nutrition plays a vital role in nurturing the well-being of our beloved seniors.

Here are some key nutritional considerations:

Calorie and Protein Recommendations: For Indian geriatrics, caloric needs typically range from 1,600 to 1.800 calories daily, with higher requirements for more active individuals. Additionally, protein requirements increase with age to support muscle maintenance and overall health. The Indian Council of Medical Research (ICMR) recommends 1.0 to 1.2 grams of protein per kilogram of body weight daily for healthy older adults.

In older adults, Acid Peptic Disease (APD) presents challenges due to its increased prevalence, atypical symptoms, and heightened medication risks. Nutritional support is crucial to manage APD's impact on nutrient absorption and appetite. Strategies include avoiding trigger foods, smaller, frequent meals, emphasizing non-acidic options, and high-fiber foods, while monitoring fluid intake and considering supplementation.

Nutrient Absorption and Microbiome Balance: As people age, changes in the gut microbiome impact nutrient absorption, vital for older adults facing nutrition challenges. Optimizing the gut microbiome through dietary interventions, probiotics, or prebiotics can enhance absorption. Medications like antibiotics commonly taken by older adults can disrupt the gut microbiome balance, emphasizing the need for careful management. Probiotic-rich foods like yogurt, buttermilk, paneer, idli, dhokla, and dosa, and prebiotic-rich foods like garlic, raw banana, apple, and onions support gut health.

Adequate Protein Intake: Protein is essential for maintaining muscle mass, strength, and overall health. Encourage consumption of protein-rich foods such as lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds.

Nutrient-Dense Foods: Focus on nutrient-dense foods that provide essential vitamins, minerals, and antioxidants. Encourage plenty of fruits, vegetables, whole grains, and healthy fats like those found in olive oil, ghee, and fatty fish.

Hydration: Older adults may be at higher risk of dehydration due to changes in thirst perception and kidney function. Encourage regular water intake throughout the day and offer hydrating foods like fruits, vegetables, soups, and herbal teas.

Fiber-Rich Foods: Adequate fiber intake is important for digestive health, regularity, and prevention of constipation. Encourage consumption of whole grains, fruits, vegetables, legumes, nuts, and seeds.

Calcium and Vitamin D: These nutrients are crucial for bone health and preventing osteoporosis. Encourage consumption of dairy products, fortified plant-based alternatives, leafy greens, and exposure to sunlight for vitamin D synthesis.

Omega-3 Fatty Acids: Omega-3s have anti-inflammatory properties and are important for heart and brain health. Encourage consumption of fatty fish like salmon, as well as walnuts, flaxseeds, and chia seeds.

Vitamin B12: Older adults may have reduced absorption of vitamin B12, which is important for neurological function and energy production. Encourage consumption of fortified foods, lean meats, fish, dairy products, and supplementation if necessary.

Limit Sodium and Added Sugars: Excessive sodium intake can increase the risk of high blood pressure and cardiovascular disease, while added sugars can contribute to obesity and other health issues. Encourage the use of herbs, spices, and other flavorings to reduce reliance on salt, and limit intake of sugary beverages and sweets.

Small, Frequent Meals: Some older adults may have reduced appetite or difficulty in eating large meals. Encourage smaller, more frequent meals and snacks throughout the day to ensure adequate nutrient intake.

Individualized Approach: Nutritional needs can vary greatly among older adults depending on factors such as health conditions, medications, and lifestyle. 

By focusing on these nutritional principles, you can help support the well-being and vitality of older adults as they age gracefully. 

RECIPES

Sweet potato cutlets:Sweet potato cutlets are a delicious and nutritious snack. Here's a simple recipe:

Ingredients:

2 medium-sized sweet potatoes

1/2 cup breadcrumbs (you can use whole wheat breadcrumbs for added health benefits)

1/4 cup finely chopped onions

1/4 cup finely chopped coriander leaves

1 green chili, finely chopped (adjust according to taste)

1/2 teaspoon grated ginger

1/2 teaspoon garam masala

1/2 teaspoon cumin powder

1/2 teaspoon coriander powder

Salt to taste

Oil for stir frying

Instructions:

Boil the sweet potato chunks until they are fork-tender.

Once cooked, drain the water and mash the sweet potatoes until smooth. Allow them to cool slightly.

Prepare the Mixture:

In a mixing bowl, combine the mashed sweet potatoes with breadcrumbs, chopped onions, chopped cilantro, green chili, grated ginger, garam masala, cumin powder, coriander powder, and salt. Mix well until all ingredients are evenly combined.

Shape the Cutlets:

Divide the mixture into equal-sized portions and shape them into round or oval cutlets.

Cook the Cutlets:

Heat oil in a frying pan over medium heat.

Once the oil is hot, carefully place the shaped cutlets in the pan, making sure not to overcrowd them.

Cook the cutlets for 3-4 minutes on each side or until they are golden brown and crispy.

Serve:

Once cooked, remove the sweet potato cutlets from the pan.

Serve the cutlets hot with mint chutney, or yogurt dip.

Hummus:

Hummus is a delicious and nutritious dip made from chickpeas, tahini, lemon juice, garlic, and olive oil. Here's a simple recipe to make homemade hummus:

Ingredients

1 can (15 ounces) chickpeas, drained and rinsed

1/4 cup tahini (sesame seed paste)

1/4 cup fresh lemon juice (about 1 large lemon)

1-2 cloves garlic, minced

2 tablespoons extra virgin olive oil, plus more for drizzling

1/2 teaspoon ground cumin

Salt, to taste

Water (optional, for adjusting consistency)

Optional toppings: Paprika and olives

Instructions:

Prepare Chickpeas:

Drain and rinse the canned chickpeas under cold water.

Blend Ingredients:

In a food processor, combine the chickpeas, tahini, lemon juice, minced garlic, olive oil, ground cumin, and a pinch of salt.

Process the mixture until smooth and creamy. If the hummus is too thick, you can add a tablespoon of water at a time until you reach your desired consistency.

Adjust Seasoning:

Taste the hummus and adjust the seasoning by adding more salt or lemon juice if needed.

Serve:

Transfer the hummus to a serving bowl. Create a swirl on top with the back of a spoon and drizzle with extra virgin olive oil.

Garnish with your choice of toppings such as paprika and olives.

Serve the hummus with whole wheat crackers, sliced vegetables, or as a spread in sandwiches or wraps or even just like that.

Storage:

Leftover hummus can be stored in an airtight container in the refrigerator for up to one week. Drizzle a thin layer of olive oil on top before sealing to help preserve freshness.

Assurance by NanoHealth: Your Trusted Healthcare Provider

Achieving tangible results with dietary interventions for health often involves a combination of strategic planning, consistency, and individualized approaches. 

Remember, individual responses to dietary changes can vary. What works for one person may not work for another. Therefore, a personalized and evidence-based approach, guided by healthcare professionals, is essential for achieving positive outcomes in managing better health through dietary interventions. 

At Assurance by NanoHealth, we understand the unique dietary needs that come with old age. Our personalized dietitians offer a comprehensive solution tailored to address the specific challenges associated with senior health. We prioritize assisting you in maintaining a balanced diet that caters to your changing nutritional requirements, safeguarding against health issues related to any deficiencies. With our expert guidance, you can enjoy a fulfilling and nourishing diet that supports your well-being throughout your golden years.

Let our team guide you towards embracing the changes in your health with vitality and optimal well-being. Book your consultation now and embark on a journey towards better health! Call +91 9100444004 or visit our website www.nhassurance.com to get started.