Protein is important for maintaining muscle strength, fighting infections, and for renewing the body´s cells. The recommended daily intake is about one gram of protein for each kilogram you weigh. The following is a list of some high protein foods and the amount of protein in a serve of each.



*
100g grilled chicken breast = 28g protein.
*
100g cooked rump steak = 28g protein.
*
120g canned salmon = 26g protein.
*
1/2 cup of lean beef mince = 22g protein.
*
2 scrambled eggs = 13g protein.
*
1/3 cup peanuts = 12g protein.
*
1 cup of milk or 1 tub of yogurt or 2 pieces of cheese = 10g protein.
* 1/2 cup of baked beans = 7g protein.
Foods that are good sources of dietary fibre include:

*
Breads and cereals, especially wholegrain varieties.
*
Fruit and vegetables.
* Nuts, legumes, dried beans, peas and lentils such as baked beans or pea soup.
Calcium is important for strong healthy bones. The recommended amount of calcium for men is 800mg a day and for women over 55 years is 1000mg a day. Women need more calcium because hormonal changes that occur at menopause increase calcium needs. The best sources of calcium are dairy products which include milk, cheese, yogurt, custard and ice cream. Other calcium–rich foods include calcium-fortified soy products and fish with edible bones (e.g. salmon).
Water makes up about half of your total body weight and you need to drink about 1½ – 2 litres of fluid a day to meet your body’s needs. Drinking plenty of fluid will help to ease the burden on your kidneys and keeps your bowels regular.

Answered by KHURSHEED , an ibibo Master, at 6:07 PM on June 30, 2008

hi there

1. Energy : Energy requirements decrease with age. In addition to a normal decline in metabolism, a sackening of physical activity lowers energy needs still further. RDA call for a reduction of average energy allowances after 51 years of age of 600 Kcal / day for men and 300 Kcal for women.

2. Protein : Body protein in the healthy elderly is 60 to 70% of that of young adults, which might suggest a decrease need for dietary protein. Protein intake is related to energy intake, and although the latter tends to decrease with age, protein intake remains considerably higher than the RDA. Protein needs increase in relation to the severity and duration of disease. Stressful physical and psychologic stimuli can induce a negative nitrogen balance.

3. Carbohydrate : A reduced glucose tolerance renders the elderly more susceptible to temporary hypoglycemia or hyperglycemia. Insulin sensitivity may be improved by reducing the use of sugar and by increasing the amount of complex carbohydrate and soluble fiber in the diet.

4. Lipid : The recommended reduction of dietary fat is to no more than 30% of total Kilocalories also supports principles of weight control and cancer prevention.

5. Minerals : The allowances for calcium is the same as for younger adults, while the iron allowance for post menopasual women is the same as that for men i.e. 10mg. Anemia is of rather common occurrence in women, as is also osteoporosis, and a diet liberal in these mineral element is desirable.

6. Vitamins : The allowances for Vitamin A and the ascorbic acid are the same as those for younger adults. The B-complex vitamins are needed in the same proportion of calorie intake as for younger person. However, the reduction in the calorie requirement means that the total daily needs for thiamine, riboflavin, and niacin are likewise lower.

7. Water and Fiber : About 6 to 8 glasses fluid is as essential for the older person as it is for the younger individual. The kidneys can function more adequately when there is sufficient fluid with which to eliminate the waste solids. Water stimulates peristalsis and thus aids in combating constipation. When nocturia is a problem, the individual should be encouraged to take as much water as possible early in the day.

Many older persons select diets that are smooth in character. This choice, together with an inadequate fluid intake, can lead to persistent constipation and often to the use of harmful laxatives and mineral oil. Although rough fiber of tender vegetable, fruits and whole - grain cereals will encourage normal peristalsis.

POSSIBLE CAUSES OF UNDER NUTRITION IN THE ELDERLY

1. Loss of teeth - Denture

2. Lack of attention from the other members of the family

3. If nuclear family, than lonely existence

4. Not very congenial economic conditions.

5. Chronic ailments which affect the appetite, digestion, absorption, resulting in poor nutrition.

6. Ignorance about good nutrition or food preparation

7. Alcoholism

8. Decreased physical ability to buy food or prepare a meal

FOR ENJOYMENT OF MEALS, EASE OF DIGESTION, AND GOOD REST

Give heed to following :-

• Serve colourful foods attractively on a tray if eating alone.

• Foods to be eaten leisurly in pleasant surrounding.

• Eat four or five light meals instead of three heavy meals

• Include essential foods first. Sweets may be taken in moderate amounts as excess may cause discomfort and lead to overweight.

• Good breakfast should be eaten to start the day right.

• Fatty meals are hard to digest at thie age, like rich bakery items, fried food, salad dressings, Sauces, Puddings Fatty meals should be avoided

• Heavy meals should be eaten at Lunch time instead of night to sleep well.

Answered by Reeta K , an ibibo Master, at 7:50 PM on June 18, 2008

1. Energy : Energy requirements decrease with age. In addition to a normal decline in metabolism, a sackening of physical activity lowers energy needs still further. RDA call for a reduction of average energy allowances after 51 years of age of 600 Kcal / day for men and 300 Kcal for women.

2. Protein : Body protein in the healthy elderly is 60 to 70% of that of young adults, which might suggest a decrease need for dietary protein. Protein intake is related to energy intake, and although the latter tends to decrease with age, protein intake remains considerably higher than the RDA. Protein needs increase in relation to the severity and duration of disease. Stressful physical and psychologic stimuli can induce a negative nitrogen balance.

3. Carbohydrate : A reduced glucose tolerance renders the elderly more susceptible to temporary hypoglycemia or hyperglycemia. Insulin sensitivity may be improved by reducing the use of sugar and by increasing the amount of complex carbohydrate and soluble fiber in the diet.

4. Lipid : The recommended reduction of dietary fat is to no more than 30% of total Kilocalories also supports principles of weight control and cancer prevention.

5. Minerals : The allowances for calcium is the same as for younger adults, while the iron allowance for post menopasual women is the same as that for men i.e. 10mg. Anemia is of rather common occurrence in women, as is also osteoporosis, and a diet liberal in these mineral element is desirable.

6. Vitamins : The allowances for Vitamin A and the ascorbic acid are the same as those for younger adults. The B-complex vitamins are needed in the same proportion of calorie intake as for younger person. However, the reduction in the calorie requirement means that the total daily needs for thiamine, riboflavin, and niacin are likewise lower.

7. Water and Fiber : About 6 to 8 glasses fluid is as essential for the older person as it is for the younger individual. The kidneys can function more adequately when there is sufficient fluid with which to eliminate the waste solids. Water stimulates peristalsis and thus aids in combating constipation. When nocturia is a problem, the individual should be encouraged to take as much water as possible early in the day.

Many older persons select diets that are smooth in character. This choice, together with an inadequate fluid intake, can lead to persistent constipation and often to the use of harmful laxatives and mineral oil. Although rough fiber of tender vegetable, fruits and whole - grain cereals will encourage normal peristalsis.

POSSIBLE CAUSES OF UNDER NUTRITION IN THE ELDERLY

1. Loss of teeth - Denture

2. Lack of attention from the other members of the family

3. If nuclear family, than lonely existence

4. Not very congenial economic conditions.

5. Chronic ailments which affect the appetite, digestion, absorption, resulting in poor nutrition.

6. Ignorance about good nutrition or food preparation

7. Alcoholism

8. Decreased physical ability to buy food or prepare a meal

FOR ENJOYMENT OF MEALS, EASE OF DIGESTION, AND GOOD REST

Give heed to following :-

• Serve colourful foods attractively on a tray if eating alone.

• Foods to be eaten leisurly in pleasant surrounding.

• Eat four or five light meals instead of three heavy meals

• Include essential foods first. Sweets may be taken in moderate amounts as excess may cause discomfort and lead to overweight.

• Good breakfast should be eaten to start the day right.

• Fatty meals are hard to digest at thie age, like rich bakery items, fried food, salad dressings, Sauces, Puddings Fatty meals should be avoided

• Heavy meals should be eaten at Lunch time instead of night to sleep well.

• Incase insomnia is a problem, use of stimulants like tea, coffee should b

Answered by deepa iyer , an ibibo Advisor, at 8:45 PM on June 16, 2008

Specific Nutrient Deficiencies That Are Common in the Elderly

Several nutrient deficiencies are especially common in the elderly. In general, these deficiencies result from eating less of the types of food that provide a particular nutrient or because of less efficient absorption of the nutrient.

Calcium: In older individuals, calcium moves out of the bones faster than it can be replaced. This results in weaker bones and increased risk of fractures and breaks. Although calcium is found in high concentrations in dairy products, and many products such as orange juice are fortified with calcium, many nutrition experts recommend that older individuals take calcium supplements.

Vitamin D: Vitamin D can be produced in the skin but requires exposure to sunlight. Elderly people are at risk for vitamin D deficiency because they tend to spend less time outside. Vitamin D deficiency can interfere with the body's ability to regulate calcium and can contribute to weakening of the bones. Common dietary sources of vitamin D include dairy products and fortified cereals.

Vitamins B6 and B12: These essential vitamins can be deficient in the elderly because of decreased intake and a decrease in the body's ability to absorb them. Both vitamins are important for nervous system function, metabolism of proteins and fats, and making red blood cells. Vitamin B6 is also important for immune system function. Dietary sources of vitamin B6 include meats, fish, legumes, leafy greens, potatoes, bananas, and fortified cereals. Vitamin B12 is contained only in animal foods and must be supplemented in people who follow a strict vegetarian diet.

Folate: Folate plays a variety of roles in maintaining good health. Recent evidence suggests that folate may be useful in protecting against heart disease. Elderly people who shy away from fruits and vegetables may risk not getting enough folate. Leafy greens (especially spinach), broccoli, asparagus, legumes, oranges (including orange juice), and fortified cereals are good sources of folate.

Water: In the elderly, the mechanism in the brain that detects dehydration is less sensitive. As a result, elderly people tend to drink less water because they don't feel thirsty. In addition, many elderly individuals intentionally restrict their water intake because of incontinence. Insufficient water intake can cause a variety of problems. A common problem associated with water intake in the elderly is constipation, which can result from not drinking enough fluids and not consuming enough fiber.

Pros and Cons of Multivitamins

Daily multivitamins can be used to help make sure that the person you care for gets the vitamins and minerals he needs. There are several multivitamins on the market that have been formulated especially for the elderly.

Fee says that for elderly individuals, multivitamins can act as "an insurance policy to make sure they get nutrients that they aren't getting in their daily food intake."

She also recommends a calcium supplement.

However, Fee warns that multivitamin pills are not a substitute for a healthy diet.

"Even though people take a supplement, they need to choose nutritious foods," she says.

Moreover, just because taking one pill is beneficial doesn't mean that taking two or three is even better. Taking vitamins and minerals in doses that greatly exceed the recommended daily allowances can be downright dangerous for the elderly, who are slower to clear the excess from their bodies.

Answered by J . , an ibibo Specialist, at 11:46 AM on June 14, 2008