Dietitian offers tips on healthy eating for seniors – El Dorado News-Times

Like almost everything else, eating gets harder the older one is. From dental degeneration and dehydration to low appetite and vitamin deficiency, seniors face multiple challenges in maintaining a healthy diet.
There are a few important dietary standards everyone, particularly seniors, should adhere to, said registered dietitian Kaelyn Huckaby.
“In general, the diet is going to be fruits and vegetables, lean meats, high quality fats that are not saturated – that are unsaturated, meaning they are liquid at room temperature,” she said.
Foods like eggs, chicken, fish, turkey, brown rice, wheat bread, oatmeal, grits, broccoli, cauliflower, Brussels sprouts, avocados and fruits are all good to eat, Huckaby said.
“They want to stay away from processed meats as much as possible, like hot dogs and lunch meat… Oatmeal and grits and things like that are good for the ones who are having more difficulty chewing, and as far as that, meats that are good are things like tuna fish and chicken salad, they tend to be a little easier to chew up as well,” Huckaby said.
Fruits, vegetables, whole grains and beans can help provide needed fiber. Fiber in one’s diet can help with diabetes and weight management, GI problems and high cholesterol, Huckaby said.
“Fiber supplements and things like that are fine sometimes, but they don’t provide a whole lot. It’s going to be best to get it from food because you’re going to get all the good nutrition from the food too,” she said. “Beans, peas and lentils and nuts and other plant-based proteins are powerhouses for protein and fiber and are widely under-utilized. They are also a great low-cost option.”
As one ages, the feeling of being thirsty starts to disappear, Huckaby said. Water, milk and liquid nutritional supplements can help combat dehydration.
“They might not realize that they’re thirsty, won’t drink a whole lot and then they go to the hospital and they’re dehydrated. That’s pretty common. And it’s the same with dementia or other types of cognitive impairment, they also have those patients, where adults have difficulties remembering to drink enough fluid, especially when they don’t have that thirst reminding them,” Huckaby said.
“Water is great, milk is great, whole milk is great. That’s another food that kind of gets a bad rap, but it’s full of calories, protein and it also has all that calcium, which is also really great for older people, especially women, who have a tendency toward osteoporosis,” she continued.
Huckaby said finding an appetite can also be difficult for older adults sometimes. Conditions like depression, or medication side-effects, can both affect appetite.
“I will say that if there’s an older adult that’s struggling with appetite, struggling to eat, I wouldn’t recommend restricting anything. Eat what you can, eat what you like and use a supplement of some kind – like a multivitamin and mineral supplement – and then there’s the possible addition of a liquid supplement like Ensure,” Huckaby said.
A dietitian can provide individualized insight into a good diet and on whether an older adult should take vitamin or mineral supplements, Huckaby said.
“A lot of older adults have an issue with inadequate B12, so sometimes that’s something older patients need to consult with their doctors about. Vitamin D is another one they often have to get supplemented with,” Huckaby said. “A lot of older ladies who might not be eating a whole lot – if they’re eating less than 1,000 to 1,200 calories (a day), then more than likely, they’re not getting all the vitamins and minerals from the food and they would definitely need a multivitamin supplement to combat some of those nutritional deficiencies that can develop.”
Huckaby also highlighted financial difficulties many older adults face. Locally, residents can access several food banks which all try to provide nutritious, shelf-stable foods, including Interfaith Help Services at St. Mary’s church, 512 Champagnolle Rd.; the Salvation Army, 419 S. Madison; or the Helping Hands Food Pantry at St. Paul’s Methodist church, 700 W. 8th. Check online for more information and hours of operation.
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