Contents:
- Medical Video: Healthy Eating - Portion Control
- Why should you regulate the portion of eating elderly?
- What are the calorie needs for the elderly?
- What is the portion of eating a good elderly?
Medical Video: Healthy Eating - Portion Control
Entering old age, most people will begin to lose their appetite and / or reduce food portions - whether intentionally or not. This is caused by various things. Starting from the decline in the sense of smell and taste, as well as the function of the digestive tract, to emotional conditions that are less good due to depression or decreased cognitive function of the brain. This condition can cause the elderly to lose energy reserves and not get enough nutrients, so that it can cause more serious health effects such as anorexia, organ dysfunction, even increasing the risk of death.
That is why it is important for family members and nurses to regulate the portion of the elderly's meals, based on their calorie needs every day.
Why should you regulate the portion of eating elderly?
Regulating the portion of elderly food is important to do to support the health of his body. Many elderly people experience high blood pressure, heart disease, high cholesterol, and diabetes. These diseases can be controlled or even prevented by maintaining a healthy diet and regular exercise.
In addition, many elderly people are overweight. This affects its ability to move and increases the risk of osteoporosis and osteoarthritis. Therefore, the elderly must control their food portions so that they are not excessive, so they can maintain their weight instead of experiencing weight gain.
Regulating the portion of eating the elderly is also important so that the elderly do not lack certain nutrients. Some nutrients that are often consumed less by the elderly are vitamin B6, vitamin B12, folic acid, vitamin C and calcium. All these nutrients can be obtained from grains (such as wheat), fruit, vegetables, milk and products, and meat and products. Fulfillment of these nutrients can prevent elderly people from losing memory, anemia, or depression.
What are the calorie needs for the elderly?
To find out how many portions of the elderly eat, you should first know what calorie needs for the elderly. This is because calorie needs affect a person's portion of food. Apparently, the calorie needs of the elderly have decreased. Because, calorie needs are based on age, gender, weight, height, and level of physical activity.
The older a person is, the less calories he needs compared to younger people with the same gender, weight, and level of physical activity. After all, the older a person is, the more physical activity they do. As a result, the calorie needs also declined.
Calorie needs of each elderly person must be different. To find out, you can check it on Calorie Requirement Calculator.
What is the portion of eating a good elderly?
How many portions of food does the elderly need certainly vary between individuals. This depends on the caloric needs of the elderly, which of course is also different. However, as reported by the National Institute on Aging, generally the elderly or people over the age of 50 need to eat food every day as follows:
- Fruit and vegetables as many as five servings per day. Or, it can be divided into 150-250 grams of fruit per day and 200-350 grams of vegetables per day.
- Rice, wheat, or other grains as much as 150-300 grams per day. This amount can be divided into three, so for example you eat breakfast just take 100 grams of rice or one rice bowl.
- Food sources of protein, such as chicken, fish, meat, tofu, and tempeh, are 150-200 grams per day.
- Milk or dairy products, such as cheese and yogurt, amount to 3 glasses per day. Choose fat-free or low-fat milk.
- Oil for 5-8 teaspoons.
- Limit sugar use to only 4 tablespoons and salt to only 1 teaspoon.
Each elderly person must be different, but essentially filling the plate with food sources of carbohydrates, food sources of vegetable and animal protein, vegetables, and fruits. These five elements must be on the plate at each main meal and must be varied so that all nutrients are fulfilled properly. Don't forget to set meals, at least three main meals and two meals between main meals. Remember, eat a little but often.
