Nutrition For Health Ageing Flashcards
(26 cards)
Why do elderly diets often need encouragement to be nutrient-dense?
Because they often consume lower calories, fat, fiber, and certain nutrients.
What is the recommended protein intake for elderly to support bone and muscle health?
About 1g per kg of body weight.
What are potential risks of high protein diets in the elderly?
Stress on kidneys and increased urinary calcium excretion.
What percentage of calories should come from carbohydrates for the elderly?
50–70%, preferably from vegetables, fruits, whole grains, and legumes.
Why are carbohydrates from vegetables, fruits, whole grains, and legumes important for elderly?
They provide micronutrients and fiber that help prevent constipation.
Which types of fats are important for cognitive, skin, and joint health in the elderly?
Polyunsaturated and monounsaturated fats, especially omega-3 fatty acids.
What are good sources of omega-3 fatty acids for elderly nutrition?
Oily fish, chia seeds, flax seeds, and hemp seeds.
Why should saturated and trans fats be reduced in elderly diets?
Because they increase the risk of atherosclerosis.
What type of foods are easier to chew and digest for elderly?
Cooked foods like soups, stews, well-cooked grains, legumes, and stewed fruits.
How can hydration be supported in elderly nutrition?
By including liquid foods and herbal teas.
Why are elderly at risk of vitamin B12 deficiency?
Due to achlorhydria (low stomach acid).
What is the importance of vitamin B12 for the elderly?
It supports cognitive function.
Name some food sources of vitamin B12.
Egg yolks, salmon, sardines.
Why do vitamin D levels decline in the elderly?
Reduced skin synthesis, less kidney conversion, and lower sun exposure.
What are dietary sources of vitamin D?
Sunlight, mushrooms, egg yolk, wild oily fish, fish liver oils.
What role does vitamin E play in ageing?
It is an antioxidant protecting against free radical damage linked to ageing and neurodegenerative diseases.
List some sources of vitamin E.
Almonds, egg yolk, hazelnuts, sunflower seeds, wheat germ.
What is the role of folate in elderly health?
Lowers homocysteine, reducing risk of Alzheimer’s, atherosclerosis, and Parkinson’s.
What foods are high in folate?
Green leafy vegetables, barley, beans, lentils, sprouts, yeast, organic liver.
Why is calcium absorption reduced in the elderly?
Due to physiological changes with ageing.
Good dietary sources of calcium for elderly include?
Sesame seeds, almonds, broccoli, leafy greens, sardines, molasses.
What benefits does potassium provide in elderly nutrition?
Helps regulate blood pressure and lowers stroke risk.
Name potassium-rich foods suitable for elderly.
Pistachios, vegetables, avocado, banana, dates, parsley, potatoes, sunflower seeds.
What is Coenzyme Q10 and why is it important in ageing?
An antioxidant that protects cells, supports immune function, and declines with age and statin use.
