Help your older relative to eat a balanced diet
If you worry that your older relative isn’t getting all the right nutrients from their diet, you’re not alone. Here, we look at some simple tips to help make sure they have a balanced diet and eat what they need to stay healthy.
From protecting the heart, bones, and brain against age-related diseases to giving the energy needed to recover from illness, a healthy diet rich in vitamins and minerals is vitally important for ageing well.
Unfortunately, many older people aren’t eating enough of the right things to give them all the nutrients they need. The reasons for this can range from physical changes, such as losing sensitivity of taste and smell, to becoming less active, both of which can lead to a loss of appetite. Your elderly parent could have mobility difficulties, which make food shopping and cooking more of a challenge. Or, after the loss of a partner, they might no longer be as motivated to cook for themselves.
All these factors can mean that an older person turns to simple snack foods rather than balanced meals and therefore misses out not only on essential nutrients, but the pleasures of a hot dinner.
What should a balanced diet include?
A balanced diet should include:
- 5 portions of fruit and vegetables a day
- Oily fish 2-3 times a week
- Lean meats, such as poultry, more often than fattier red meat
- Wholegrain cereals, breads, pasta and rice
- Eggs a couple of times a week
- Nuts, seeds and beans
- A small portion of dairy product, such as milk, cheese or yoghurt each day.
How to help your older relative to eat well
It’s all too easy to simply recommend what older people should be eating. The challenge comes with supporting your elderly parent to follow a balanced diet. Here are a few things you could do if you’re concerned:
1. Spot what’s missing
Try talking to your parent about keeping a food diary of everything they eat over a week or two. This could help you both to see if they regularly miss out on any food groups they should be eating, or rely too much on unhealthy snacks. It’s also a useful way to find out what meals they eat most often, whether because they are favourites, or simply easy to cook. By discovering what foods your parent tends to eat, you can make suggestions of ways to add extra nutrients, swap them for healthier alternatives, or introduce some variety by suggesting new recipes they might enjoy. For example, you could occasionally substitute meat mince in recipes, such as cottage pie or lasagne for roasted vegetables.
2. Off to the shops
Before shopping for food, you and your parent could plan out a rough menu for the week. Not only is this a good way to save money by sticking to a budget, but it’s a useful means of making sure your parent has the right ingredients for making healthy, nutritious meals and snacks.
When you’re shopping, it’s a good idea to think about what will be simple to cook or prepare. For example, fruit and vegetables don’t always have to be fresh – frozen or canned can be just as healthy. Although, when buying tinned fruit, look for varieties in natural fruit juice, rather than those in sugar syrup. Tinned fish is also a good alternative to fresh varieties, as it can easily be added to salad and pasta dishes, without much preparation.
You could also stock up on a few quick dinners, such as cans of soup or frozen ready meals, to make sure there’s always something wholesome to eat – even if your parent doesn’t feel like cooking.
3. On-line shopping and home delivery services
If your ageing parent finds it difficult to get to the shops, they could order online from their favourite supermarket and have their groceries delivered to the door. If they’re not comfortable with online shopping, there are a number of home-delivered meals services which specialise in helping older people and will take food orders over the phone and in person. Companies such as Oakhouse Foods can also support less mobile customers by putting food away in the freezer for them, which can be an enormous help.
4. In the kitchen
Increasing, an older relative’s enjoyment of food can begin in the kitchen. First, it’s important to make sure it’s a safe and easy to use space. If your parent is becoming less steady on their feet, you could make some simple changes, such as moving things from high cupboards and shelves to where they’re within reach without needing a stepladder. Or you could consider installing a wall oven to make it easier to get hot food in and out.
Cooking the occasional meal together can turn mealtimes into an enjoyable social activity and is a great way to try out new recipes. When making soups, stews, curries or pasta sauces, prepare more than is needed and freeze the rest for later. Planning ahead like this can also work for snacks. You could try preparing small portions of nutrient-rich nuts, seeds and dried or chopped fresh fruit to provide a healthy alternative to sweet biscuits or crisps.
5. Help with eating
Loss of appetite can make eating a struggle, but it’s important to try nonetheless. To support your parent, make mealtimes as relaxed as possible by giving them plenty of time to eat enough. This could include having the opportunity to see and smell food before eating, which can help stimulate the appetite and making sure they don’t feel anxious about taking too long over a meal. You could also try serving smaller portions of food, which look less daunting on the plate.
Following a balanced diet should provide your older parent with all the goodness they need to age healthily, without having to rely on supplements. However, if you are concerned your parent is having trouble getting all the nutrients they need from food, it’s important to seek medical advice.
Oakhouse Foods offers a wide choice of delicious frozen meals & desserts with local deliveries right across Britain ideal for older people.
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