The nutrition of the elderly person must include: quantity and quality of food, macronutrients in proportion to physiological and/or pathological needs, sufficient vitamins and minerals, a balanced number of daily meals and a satisfactory intake of fluids to strengthen the immune system and thus face the second wave of the COVID-19 pandemic.
By itself, a good diet during aging does not prevent or cure a disease, but it provides the necessary mechanisms for the body to respond favorably to a possible infection.
It is important that older adults can maintain muscle mass with adequate food consumption, performing movements and exercises, whenever possible, to maintain an optimal nutritional status.
Specifically, one of the most frequent problems is the loss of teeth, which makes it difficult to properly digest food, so it is recommended to grind the food or make soft preparations such as meatballs or puree, among other options.
Consume foods that are a source of vitamin D, such as dairy products and eggs. The daily recommendation is covered 90% with sun exposure and the rest with food consumption.
Fluid intake in adults should be at least 1.8 liters of water daily. A good source of hydration is milk, natural fruit juices, broths, and essentially water. This intake must be guaranteed even when the sensation of thirst does not appear, something frequent in the elderly. Sugary drinks, those with alcohol and coffee should be avoided.
The consumption of fresh and seasonal fruits and vegetables is recommended, it should be noted that raw, boiled or roasted are always better than fried.
Whole grain cereal consumption is preferable, excluding refined, processed or sugary options. For their part, legumes are the perfect complement to vegetables.
Caloric expenditure is reduced in times of confinement and, therefore, so should calorie intake. Mainly adults should opt for non-fat and natural dairy alternatives, without added sugars.
Foods of animal origin should always be present in the diet, but with some restrictions. Avoid fatty meats, sausages and cold cuts. White meat -chicken or fish- should preferably be grilled, baked, stewed or steamed to better preserve its nutrients.
Oil, seeds and nuts are a great source of minerals, vitamins and antioxidants, they must be consumed in moderation and always raw, not fried, salted or sugary.
It is important to remember that ultra-processed foods are high in sodium and use cooking techniques that are not always healthy.
