Nutrition is, for each and everyone of us, the key to many aspects of health and well-being daily. Yet, it can sometimes be difficult to always maintain good eating habits. This fact is especially true for the elderly population, and even more so during the winter months. Here are a few important points that underline the importance of proper diet, as well as 5 valuable tips for well balanced nutrition for seniors in winter.
Why is it important to have a good diet in winter?
Eating well should be a priority at all times of the year. However, like so many things, nutrition in winter comes with a few extra challenges, especially for seniors.
In this regard, here are a few special considerations to consider during winter:
- cold temperatures may influence, at some point, nutritional needs of seniors;
- the variety of fresh products in grocery stores tends to differ at this time of the year;
- bad weather can restrict outings, complicating food provision for seniors living alone at home;
- social isolation of seniors is unfortunately more prevalent during winter.
All these factors, which can affect eating habits, mean that winter nutrition for seniors deserves some special consideration.
Top 5 nutrition tips for seniors this winter
For a healthy, balanced diet, check out these 5 useful nutrition tips, specially adapted to the cold season.
1. Use seasonal foods to diversify daily
Does the cold season mean slow-cooked recipes and comforting soups for you? By taking advantage of seasonal ingredients (like squash and root vegetables for example), you can enjoy greater variety in your diet, turning mealtimes into a pleasurable experience. After all, there is nothing better than a tasty warm bowl of soup after a winter outdoor activity.
2. Focus on high protein meals
For a menu that meets the nutritional needs of seniors in winter, make sure to include a good dose of protein. In fact, proteins play a crucial role in maintaining good muscle strength, helping to reduce the risk of falls and injuries among the elderly.
Protein can be found in a ton of different foods, including legumes, meat, fish and seafood, eggs, nuts, soy, and much more.
3. Ensure a sufficient intake of vitamins and calcium
Essential for a wide variety of functions in the human body, vitamins are an important part of a healthy diet for seniors. In winter, as daylight becomes shorter and temperatures colder, emphasis needs to be placed on this element to avoid vitamin deficiencies.
Although supplements may sometimes be necessary, incorporating these nutrients directly into your diet is always recommended.
- Vitamin C: Citrus and exotic fruits (guava, papaya, mango, kiwi, etc.), green vegetables, peppers, and much more.
- Vitamin D: Oily fish (like salmon), egg yolks, margarine, vitamin-enriched plant-based beverages, etc.
- Calcium : Dairy products (cheese, milk, yogurt), broccoli, spinach, beans, etc.
4. Maintain a healthy calorie intake while respecting your appetite
As the weather turns colder, caloric requirements are likely to differ throughout winter. While respecting your appetite, you also need to consider eating foods with a high nutritional value. Adding some cheese to your meal, for example, or eating substantial carbohydrates such as pasta or rice, will help maintain a sufficient level of energy for seniors in their daily activities.
5. Remember to stay properly hydrated, even in winter!
Denutrition and dehydration are both important considerations, especially in the elderly population. In addition to good nutrition, it is therefore essential to make sure to stay sufficiently always hydrated, even in winter! Although the tendency to drink plenty of water may be more natural during hot summer weather, the importance of drinking water always should not be overlooked.
To achieve this, the most effective way is to drink small quantities of liquids, repeating the process several times throughout the day.
Through these recommendations, we hope to have been able to answer some of your questions, as well as highlighting the importance of good nutrition for seniors in winter. But, above all, please remember that meals should always remain an enjoyable moment. So, feel free to enjoy your own special treats, and to enjoy the family’s favorite dish with a senior loved one. After all, it’s a perfect way to enjoy winter to its fullest!
