Yogurt may be an important source of protein and calcium in the elderly that could potentially lead to enhancement in bone and muscle health.
Opting for plain Greek yogurt would be the healthiest choice, and you can stir in fresh fruit or granola.
Therefore, those with lactose intolerance may need to avoid yogurt. However, some people who are lactose intolerant may be able to tolerate it. Some of the lactose breaks down during production, and probiotics may assist with its digestion ( 54 ).
Weakened immune system: Although rare, live bacteria in yogurt can might cause illness in people with weakened immune systems. If you have a weakened immune system, talk to your healthcare provider before eating large amounts of yogurt that contain live bacteria for prolonged periods of time.
With the four recommended times mentioned above, the best options to consume yogurt are in the morning or on an empty stomach. This is because the good bacteria or probiotics in yogurt must reach the large intestine alive to maintain digestive efficiency and health.
Greek yoghurt is generally considered the most nutritious option when it comes to yoghurts. Due to the way it is made, it is naturally higher in protein, which makes it a great addition to breakfast, leaving you feeling satisfied throughout the morning.
Healthy Breakfast Ideas For Seniors
Oatmeal topped with fruits and nuts or seeds. A veggie omelet with a side of whole-grain toast. A whole-grain bagel topped with avocado and cherry tomatoes. A smoothie with spinach, fruit and yogurt.
Curd and yoghurt can actually impair digestion, if you have a weak digestive system and eat them at night. “People with digestion issues such as acidity, acid reflux or indigestion should avoid yoghurt or curd at night as it can cause constipation when the system is sluggish and sleep-ready.
"Yogurt indirectly helps in controlling high blood pressure. It contains magnesium which is good for high blood pressure. Calcium is also there in yogurt which helps in muscle contraction which is good for the heart muscles. Another factor which can indirectly help in controlling blood pressure is weight management.
Dairy products, such as milk, yogurt, and cheese, can alter the effectiveness of antibiotics. Dairy is a rich source of calcium, which interferes with some antibiotics and iron supplements, preventing their absorption and causing a less active circulation in the bloodstream.
A Diet low in fiber may cause constipation in older adults. So, eating foods rich in fiber, such as oats, can normalize bowel movements and prevent constipation. In addition, oatmeal is inexpensive and easy to prepare a meal.
Eggs are an inexpensive, widely available and easily digestible source of high-quality protein and contain a significant proportion of leucine, an amino acid that is important for muscle synthesis, as well as many other nutrients of significance for older people, including vitamin D and omega-3 fatty acids.
Which type of milk is best for the elderly? Low-fat or non-fat milk is a good source of vitamin D and other nutrients. The elderly may drink fresh milk, but those who have lactose-related intolerance may choose lactose-free versions.
A reduction in appetite is one sign that someone may be in the last days of their life. They may no longer wish to eat or drink anything. This could be because they find the effort of eating or drinking to be too much. But it may also be because they have little or no need or desire for food or drink.
Bananas are good for the elderly because they may relieve symptoms of anxiety and depression, brighten the mood, and enhance restful sleep. In addition, bananas are typically well-tolerated by seniors who may not have an appetite if they're living with emotional health issues.
Experts generally recommend that older adults consume at least 1.7 liters of fluid per 24 hours. This corresponds to 57.5 fluid ounces, or 7.1 cups.
Seniors should eat plenty of citrus fruits to obtain enough vitamin C in their day. Vitamin C is known to produce antibodies, which boost immunity and help older adults fight off infections. Some examples of vitamin C rich foods are oranges, broccoli, tomatoes, bell peppers, tangerines, grapefruit, and strawberries.
Sleep and Aging
Older adults need about the same amount of sleep as all adults—7 to 9 hours each night.
Whether you're 7 or 77, drinking milk at any age is important for good health. Milk is a good source of vitamin D and calcium, which older adults tend to need more of, to maintain bone strength, preserve muscle strength, and prevent osteoporosis.
Greek yogurt is a far more nutritious option. “Six ounces contain 15 grams of protein — two to three times the amount you'd find in regular yogurt and more than the amount 2 ounces of meat or two eggs provide,” notes Hopsecger. Greek yogurt also boasts probiotics, the healthy bacteria that support gut health.
Because nutritionists urge us to avoid too many sweets, going Greek is a smarter choice. “Greek has a lower amount of sugar (around 5-8 grams, compared to 12 or more grams) than the regular yogurt, while still having the high levels of vitamins and minerals,” Ewoldt says.