Golden rule: balanced diet to prevent deficiencies and reduce the intensity of age-related problems.

As we age, taste is altered and appetite suffers. In order to avoid deficiencies in the elderly, it is advisable to adopt a few simple nutritional rules.

Sufficient protein intake

According to the National Institute for Agricultural, Food and Environmental Research (INRAE), "protein synthesis by the body becomes less efficient" as we age, which can cause a reduction in muscle capacity, known as sarcopenia".

To compensate for this natural state of the body, it is recommended to offer a higher "protein intake" to seniors, of around 1g/kg/day minimum, compared to 0.83 g/kg/day for healthy young adults.

For some cases where chewing becomes a difficult exercise, Santé Magazine recommends favoring finely chopped meats, fish or even vegetable proteins, such as legumes and selected cereals.

Calcium intake

Osteoporosis is also a bone disease favored by aging. It can be observed in individuals of all ages. More common in women than in men, it combines a decrease in the density of the bone tissue with alterations in its microarchitecture. A sufficient consumption of foods rich in calcium and vitamin D helps anticipate the appearance of this bone demineralization. It is therefore advisable to favor dairy products of all kinds, as well as fish rich in fat.

Vitamin and mineral intake

Rich in antioxidants, vitamin C, fruits and vegetables are powerful allies in protecting the immune defenses of the elderly. In addition, they provide fiber, which ensures regular intestinal transit. Despite the existence of specialized food supplements for the elderly, it is still important to opt for a varied diet to benefit from all the minerals and vitamins available in natural products to secure all the nutritional needs as much as possible.

Beware of dehydration

Hydration for the elderly is a real concern because the desire to drink is reduced with age, and taking certain medications, sometimes with a diuretic effect, can aggravate the problem.

With an increased risk of dehydration often due to digestive problems such as diarrhea and vomiting, an appropriate diet is essential, and its impact is significant.

At least 1.5 liters of water per day. Fruits and vegetables and dairy products, sorbets can make up half of the daily intake of water for the elderly.

Rediscover the pleasure of eating, therefore of nourishing yourself

Pleasure of the palate is of real importance in preventing nutritional deficiencies, because it is easier to have a balanced diet when food provides satisfaction.

It is therefore advisable to encourage the elderly to cook or at least participate in shopping, in the development of menus or in the preparation of dishes. The help of the family, children and grandchildren, can be a key factor in transforming this experience into a moment of pleasant sharing.

The joy of gourmets; "tailor-made"

In order to encourage the elderly to eat with appetite, it is crucial to take into consideration their food preferences by respecting nutritional recommendations. Meals must also be adapted to their medical restrictions (allergies, diabetes, hypertension, etc.).

Opt for well-presented portions, with a variety of colors to stimulate the desire to eat. It is also possible to vary the textures and tastes, by adding aromatic herbs and light spices to compensate for a possible reduction in flavor, while moderating the use of salt.