White meats like chicken or turkey are great meats for seniors to add to their diets. However, red meat offers benefits as well in the right quantities. The thing is to avoid fatty cuts and opt for more lean meat (in addition to moderating your red meat intake).
Amino acids are an incredibly important source of protein in most meats, including lamb, which contains ALL nine amino acids that you need. That's crazy! Eating high protein foods in your diet can help preserve and maintain your muscle mass – especially in older adults.
Meat and cured meats are part of a balanced diet for the elderly and their consumption is recommended as it provides both high biological value protein and trace elements including iron, vitamin B12, zinc and selenium.
If that wasn't enough, beef also contains an antioxidant called glutathione, which has also been found to have anti-aging benefits. Rich in B vitamins, lean beef is beneficial for brain health too.
Red meat is a nutrient‐dense source of protein fundamental for older adults; however, red meat is also high in detrimental components, including saturated fat.
Foods like bagels, toast, waffles, oatmeal, cereals or English muffins all have whole-grain varieties. Whole grains are also good sources of fiber, which supports senior nutrition in many ways. Look for lean protein. Eggs, yogurt and nuts or seeds are great sources of protein.
Eat a wide variety of foods from the five food groups : plenty of colourful vegetables, legumes/beans; fruit; grain (cereal) foods, mostly wholegrain and high fibre varieties; lean meats and poultry, fish, eggs, tofu, nuts and seeds; milk, yoghurt, cheese or their alternatives, mostly reduced fat.
Soft foods require no or little chewing, and these make up a nutritious option for the elderly when they have difficulty chewing. Soft options include mashed potatoes, oatmeal, infant cereal, and more. Some seniors have lost the ability to chew because their teeth or jaw muscles have weakened.
Potatoes belong to starchy foods high in fiber and B vitamins. They also contain potassium which helps regulate blood pressure and heart function. Potatoes are also a good source of energy, so they are ideal for seniors who are not physically active.
But studies have shown that cholesterol for people 65 and older is less affected by their diet than someone in their 30s and younger, so they can have up to two whole eggs per day if they have normal cholesterol levels. “For seniors, it might even be a greater source of protein,” says Campbell.
Animal-sourced protein is another excellent option, especially for those who need more “complete” proteins. Containing all of the amino acids, protein sourced from meat, eggs, or dairy may be a great way for older adults to get the essential nutrition that they need.
Their recent study identified the MondoA protein as the key to extending longevity. The MondoA protein protects against senescent (aging) cells by activating a cellular process called autophagy. The process breaks down cells and recycles their components.
Not only is Weetabix low in fat and sugar, but it's also high in fibre, as well as being fortified with certain vitamins and minerals. Try Weetabix with milk, yoghurt and fruit - or go for the different Weetabix flavour options including chocolate and banana.
One of the top reasons bananas are good for the elderly is because they're rich sources of potassium, an essential nutrient. Potassium is thought to play an important role in regulating blood pressure, and it may be helpful to those diagnosed with hypertension.
Due to the variety of nutrients found in eggs, they are an ideal food to include in the diets of older adults. They are also economical, easily prepared and soft in texture which makes them appropriate for people of this age group.
Exercise regularly.
Some people find that exercises combining balance and breathing (for example, tai chi or yoga) improve their energy. Try to avoid long naps (over 30 minutes) late in the day. Long naps can leave you feeling groggy and may make it harder to fall asleep at night.
Older adults' unique nutrition needs
Choose foods with little to no added sugar, saturated fats, and sodium. To get enough protein throughout the day and maintain muscle, try adding seafood, dairy, or fortified soy products along with beans, peas, and lentils to your meals.
Some decline in energy is to be expected with age, but intense and life-altering fatigue is concerning. Aging doesn't have to completely impair you or prevent you from living your life to the fullest. You shouldn't accept these signs and symptoms as a normal part of the aging process.
How often should you eat red meat? Try to limit your red meat consumption to 1 to 2 serving per week, which is 6 ounces or less per week. If you have heart disease or high cholesterol, the recommendation is to limit red meat to less than or equal to 3 ounces per week.
Most butchers typically age full or sub-primals for the best effect. Some of the commonly dry aged cuts include strip loin (New York Strip), boneless ribeye (ribeye) and top butt (sirloin). These are steak cuts that age well and improve significantly in flavor and texture with dry aging.
Red and processed meats do increase health risks.
Hu says that an accumulated body of evidence shows a clear link between high intake of red and processed meats and a higher risk for heart disease, cancer, diabetes, and premature death.