The cornerstone of geriatric nutrition is a well-balanced diet. This provides optimal nutrition to help delay the leading causes of death: heart disease, cancer, and stroke. In addition, ongoing research indicates that good, consuming antioxidants may increase longevity.

The Eatwell guide is used to show the different types of food commonly eaten and the proportions that are recommended to achieve a healthy, balanced diet. No single food provides all the nutrients you need, so it’s important to include a wide variety of foods in the diet. The Eatwell guide is split into five main food groups:

• Fruits and Vegetables
• Potatoes, bread, rice, pasta and other starchy foods
• Dairy and alternatives
• Beans, pulses, fish, eggs and other proteins
• Oils and spreads

Minerals and Vitamins

You should try to make sure you are getting the right amounts of certain vitamin. The following minerals and vitamins are important in the later years of life.

Calcium: Osteoporosis is a major health issue for older people, particularly woman. This is where done density reduces and so the risk of fractures increases. Good sources of calcium are dairy products such as milk, cheese and yogurt. Choose lower-fat varieties when you can. Calcium is also found in canned fish with bones, such as sardines. Other sources of calcium include green leafy vegetables (such as broccoli, cabbage and spinach), soya beans and tofu.

Iron

You should eat plenty of iron-rich foods to help keep up your body’s store of iron. The best source of iron is red meat. It can also be found in:

• Pulses (such as peas, beans, and lentils)
• Oily fish such as sardines
• Eggs
• Bread
• Green vegetables
• Breakfast cereals with added vitamins

Vitamin C

Foods and drinks rich in vitamin c help your body absorb iron, so you could have some fruit or vegetables or glass of fruit juice with an iron-rich meal. Fruits, especially citrus fruit, green vegetables, peppers, tomatoes and potatoes are all good sources of vitamin c.

Vitamin A

Having too much Vitamin A (more than 1.5mg of vitamin a every day, from food or supplements) might increase the risk of bone fracture. Liver is a rich source of vitamin a, so you should avoid eating liver or liver products such as pate more than once a week, or you could eat smaller portions.

Vitamin D

Vitamin D is an essential vitamin for everyone, to help develop and maintain healthy bones, teeth and muscles. Vitamin D promotes strong bones, helps muscle to move, and has a role in keeping the immune system healthy. it also play an important role in the health of an aging brain.

During the summer months most people will usually get enough vitamin D from sunlight , so you may choose not to take a supplement over the summer months (late march/April to the end of September). If a person is confined indoors for long periods then they will need a daily supplement of ten micrograms of vitamin D because their skin is not exposed to sunlight to make Vitamin D.

For older adults, vitamin D with added calcium may be recommended by healthcare staff to protect bone health and guard against Osteoporosis.

Potassium

As you get older, your kidney become less able to remove potassium from your blood.

You should avoid taking potassium supplements unless on medical advice.

Folic acid

Foods containing folic acid help maintain good health in older age.

Good source are green vegetables and brown rice, as well as bread and breakfast cereals that have vitamins added.

Requirement of nutrition for elderly will be Protein. 0.8 g/kg minimum-1.2 g/kg IBW. Carbohydrates. 45%-65% total calories. Lipid. Lipids 20%-35% total calorie. Vitamin and Minerals. Vitamin B12. Vitamin D. 600-800 IU. Folate.400ug

Eat a wide variety of foods from the five groups: plenty of colorful vegetables, legumes/beans ; fruit; grain (cereal) foods, mostly wholegrains and high fiber varieties; lean meats and poultry, fish, eggs, tofu, nuts and seeds; milk, yogurt, cheese or their alternatives, mostly reduced fat. Get enough protein during your day to maintain muscle mass. Focus on the nutrients you need, including potassium, calcium, vitamin D, dietary fiber, and vitamin B12. With age, you may lose some of your sense of thirst. Drink water often

How to tell if you’re drinking enough

As get older, your sense of thirst reduces which means you might not always feel thirsty when your body is already dehydrated. Keep a look out for the following symptoms of dehydration.

• Urine has a dark color and you don’t pass much when you go to the toilet
• Headaches
• Confusion and irritability
• Lack of concentration

As you get older, these signs of dehydration could be also be signs of other issues so check with you GP if you’re concerned about any symptoms.