Nutrition and Hydration, part 2

Watch What You Eat

Please find below some tips on nutritional habits for the elderly. Nutrition is a key component of a healthy lifestyle, particularly for older people. Proper balance in diet is the key to good nutrition.

Notes on Nutrition

  • Eat good fats.  Is this a misnomer? Not really. Such foods as salmon, avocados, walnuts, flaxseed, olive oil, and other monounsaturated fats provide some “healthy fat” to your diet. Fat from these sources protects against heart disease by controlling “bad” LDL cholesterol levels and raising “good” HDL cholesterol levels.
  • Stay away from the “bad” carbs.  This includes foods containing white flour and refined sugar. These carbs digest quickly and cause spikes in blood sugar levels and short-lived energy. Replace them with whole grains, beans, fruits, and vegetables. I use honey for sweetness, and I eat a banana (or portion) almost every day, along with blueberries in season, and apples.
  • Watch out for hidden sugar.  Sugar can be hidden in such foods as bread, canned soups (also high in sodium) and vegetables, pasta sauce, instant mashed potatoes, frozen dinners, fast food, and ketchup. Opt instead for corn syrup, molasses, brown rice syrup, cane juice, fructose, sucrose, dextrose, or maltose. This may mean buying fresh or frozen vegetables rather than canned goods, and low-carb or sugar-free versions of breads, pasta, and ice cream. My mea culpa: I love ketchup…I put ketchup on my ketchup.

    As previously noted, elders (especially) should drink plenty of water to avoid and prevent dehydration. And some foods, such as lettuce, contains water.

    JD Miller

    About JD Miller

    John D. Miller is the founder/owner of Home Care Partners, LLC, a Massachusetts business providing private duty, personalized in-home assistance and companion care services to those needing help in daily activities and household functions. Phone: (781) 378-2164 Email: [email protected] Website:
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