nutrition for older people energy (calories) the major nutrients protein – dispelling the...
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Nutrition for older people
•Energy (calories)•The major nutrients
•Protein – dispelling the ‘protein myth’•Fat – omega-3 for vegetarians/vegans•Fibre
•Vitamins and minerals to take care about in a care setting
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ProteinA comparison of the protein content of meat and vegetarian foods
Meat product Protein content in grams
Vegetarian food Protein content in grams
Small beef burger 10.2 Baked beans, ½ can11.5
Three fish sticks 12.1 Pasta, average serving
8.5
Kidney beans, average serving
12.4
Peanuts, small packet
6.1
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Fat: omega-3
Older people of all ages need omega-3 fat in their diet.
Of course vegetarians don’t eat fish or fish oils so they can’t get omega-3 from them.
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Omega-3 fat – why?
•Protection against heart disease (important for people who’ve had a heart attack).
•Can relieve rheumatoid arthritis (swollen and tender joints, grip strength and mobility).
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Omega-3 fat – why?
•Eye health
•Preventing mental decline
•Immune function
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Omega-3 fat – where?Omega-3 fats 1 daily portion is...
Flaxseed (linseed) oil 1 teaspoon
Ground flaxseeds (linseeds) 1½ tablespoons
Hempseed oil 1 tablespoon
Rapeseed (vegetable) oil 1½ tablespoons
Walnuts 8 halves/28g/1oz
Hempseed 5 tablespoons
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Fibre
Can help to prevent:-constipation - heart disease-diabetes - some cancers
But if people have a poor appetite, bulky foods can stop them getting all the nutrients they need.
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Fibre
Good sources are wholegrain foods: wholemeal bread, pasta and cereals, brown rice, peas, beans and lentils, and fruits and vegetables.
Shouldn’t need extra bran.
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Vitamins and minerals
Older people are less able to digest, absorb, use and excrete vitamins and minerals.
According to a national survey, older people living in institutions may have low intakes or low blood levels of certain vitamins and minerals.
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National Diet and Nutrition SurveyNutrient deficiency (or excess) % of older people in
institutions affected
Iron deficiency 40%
Vitamin C deficiency 41%
Vitamin B1 (thiamin) deficiency 14%
Folate deficiency 10%
Vitamin B12 deficiency 9%
Vitamin D deficiency 37%
Vitamin A (retinol) EXCESS 2 to 3%
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National Diet and Nutrition Survey
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Iron-rich foodsGood sources for vegetarians/vegans
•Fortified breakfast cereals, especially bran flakes (contain 3 times more iron than anything else on this list – see chart that follows)
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Iron-rich foodsGood sources for vegetarians/vegans
•Grains: wholemeal bread, spaghetti
•Pulses (peas, beans – including tofu, and lentils)
•Figs – just 3 dried figs supply 29% of daily iron
•Eggs (not for vegans)
•Green veg, especially curly kale
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Vitamin C rich foods
Vitamin C is the most common deficiency seen in institutionalised adults (41%).
Also, vitamin C helps the body absorb iron. Fresh fruit juice or a starter containing citrus fruits is a good way to ensure iron from foods is absorbed well.
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Vitamin C rich foods
Good sources of vitamin C are:
•Citrus fruits
•Green vegetables
•Peppers
•Tomatoes
•Potatoes (just under the skin)
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B vitamins: B1 (thiamin) and folate
B vitamins are water soluble which means they are not stored for long in the body. So try to include some of these foods every day.
Diets containing too little B vitamins can lead to multiple deficiencies within a few months.
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B vitamins: thiamin & folate
•B1•Found in wholegrain cereals, nuts, seeds and pulses (peas, all types of beans, including soya, and lentils)
•Folate•Found in green vegetables, especially broccoli, oranges, nuts, wholegrain cereals
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B vitamins: vitamin B12
Vitamin B12 is needed every day. Vegetarians get B12 from free-range eggs and dairy.
Vegans get it from B12-fortified foods, such as breakfast cereals, margarines, nutritional yeast (e.g. Marmite) and soya milk.
B12 from fortified foods is better absorbed than the B12 from meat, poultry and fish.
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Vitamin AComes in two forms
•Pre-formed (retinol) – from animal foods.
•So-called ‘pro-vitamin’ form (carotenoids). Over 700 of these, including beta-carotene and lycopene (the protective pigment in tomato ketchup!)
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Vitamin A
•Carotenoids are found in red, yellow and orange fruits and vegetables (carrots, tomatoes, peaches and apricots).
•And also in green leafy veg: watercress, rocket, spinach and cabbage.
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Vitamin AHazards of excessAs we’ve seen in the survey, 2-3% of older people living in institutions get too much pre-formed vitamin A (retinol) – found in animal products. Egg yolks, butter, milk, liver and fish oils are rich sources.
Deficiency is rare. But too much can increase risk of osteoporosis and hip fractures.
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Calcium rich foods
Calcium is the most abundant mineral in the body and essential to keep bones and teeth strong.
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Calcium rich foods
Good sources for vegetarians are:
•Milk, cheese, yoghurt•Fortified non-dairy versions of the above (for vegans)•Almonds and sesame seed paste (tahini)•Green leafy vegetables (not spinach)•Broccoli•Soya beans (edamame)•Tofu (made with soya beans)
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Vitamin D
Like calcium, vitamin D is important for good bone health.
We get most of our vitamin D from summer sunlight on our skin which is converted into vitamin D.
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Vitamin D
But good dietary sources for vegetarians are milk, free-range eggs and fortified cereals and margarines.
Dairy-free milks and margarines (such as the ‘Pure’ brand) are fortified with vitamin D and are suitable for vegans.
Older people who do not get outside much are advised to take a vitamin D supplement.