Healthy Eating for Prevention of Frailty in Seniors

Getting older increases the risk of becoming frail which is associated with a poor quality of life. Frailty is a common condition in older people and it increases their risk of falls, disability, hospitalization or the need for long-term care and mortality. Frailty was defined as having at least three of the following conditions: low grip strength, low physical activity, slow walking speed and unintentional weight loss and feeling of low energy.

Frailty is preventable and adopting certain diets may help reduce the chances of becoming frail in older age. Good nutrition is important at every age, especially for older adults. Healthy eating can:

• help you feel good

• help prevent chronic diseases like heart disease and diabetes

In recent years, interest in diet and health has shifted from looking at specific nutrients to understanding the importance of overall diet quality and patterns of diet. The question is which diet quality or patterns would be beneficial for reducing conditions such as frailty in older age? Cooking and eating healthy food does not have to be difficult, time consuming or expensive. Consider these ideas to help you maintain healthy eating habits as you age.

Enjoy a variety of healthy foods

As you age, your body needs less food, but may need more of certain nutrients, such as vitamins or minerals. Eat a variety of healthy foods to make sure you get enough different nutrients.

Choose vegetables and fruits, whole grain foods and protein foods that you enjoy. Frozen and canned options can be just as healthy and easier to prepare.

If your sense of taste or smell has changed, try different spices and herbs to add more flavour, instead of salt. You can also switch up the texture and temperature of foods to make them more interesting. If some foods have become more difficult to eat, try choosing and preparing foods differently. For example, for a softer texture, try cooking vegetables instead of eating them raw.

Drink water

As you age, your sense of thirst may decline, but you still need to drink regularly whether you feel thirsty or not. To stay hydrated, drink throughout the day and with each meal and snack.

Satisfy your thirst with water instead of sugary drinks. Other foods and drinks that can help keep you hydrated include:

• lower fat white milk

• low sodium soups

• vegetables and fruits

• unsweetened fortified soy beverages

Eat with others

Eating with others is great for the company and it can also be good for your health. It may encourage you to eat more of the foods that you need to stay healthy.

Eat with others as much as you can. Try:

• joining a lunch group

• eating with a neighbour

• inviting a family member over

• planning a potluck with friends

Check local seniors’ activity centres and ask about community luncheon and dining hours you could join. If you live alone, sitting down to eat a meal by yourself can feel lonely. Try these ideas to keep it enjoyable:

• try a new recipe

• choose a comfortable place to eat

• play music you enjoy during mealtimes

Stock up on food supply

It is a good idea to stock your kitchen with a variety of non-perishable food items. You can use these items to make a few meals for times you are not able to get to the supermarket.

Ideas of foods to keep on hand include:

• peanut butter

• skim milk powder

• vegetables and fruits

• canned fish, beans and lentils

• whole grain pasta, rice and oatmeal

• whole grain bread

• lean meats or poultry

Eating a varied, well-balanced diet means eating a variety of foods in the recommended amounts. Because different foods provide different types and amounts of key nutrients, it is essential for our body as one aged.