Senior Nutrition: Beware Of False Good Resolutions!

At the start of the year, many of us set goals to lose weight or to cut down on our sugar or meat consumption. However, be cautious: nutritional needs change as we age. Seniors need to maintain a balanced diet and increase their daily protein intake. That's why they should be wary of seemingly good nutritional resolutions that may not actually benefit them.

It is not possible to get back to the weight of one's 30s.

After the excesses of the holiday season, January is usually seen as an opportunity to lose weight. For a senior, aiming to return to their youthful weight is actually a misguided resolution.

Once you're over 50, weight loss diets do more harm than good. A drastic diet can lead to muscle mass loss, especially since protein synthesis significantly decreases in seniors. So, don’t succumb to the allure of slimming down! Losing too much weight or losing it too quickly is not good for your health. On the contrary, excessive weight loss can negatively impact your motor and cognitive abilities, as well as your heart function.

For seniors, a better resolution would be to find a healthy weight. A healthy weight is one in which you feel good and can maintain without starving yourself or giving up your social life.

2- There is no need to remove the salt.

It is true that excess salt promotes high blood pressure and increases the risk of stroke and osteoporosis. However, in the absence of a medical imperative, it is not necessary to completely eliminate salt from your diet.

Eating without salt is a false good nutritional resolution for two reasons. First, the absence of salt promotes loss of appetite and malnutrition among the elderly. Second, it can also lead to dehydration, which results in dizziness and fainting.

If you want to limit your salt intake, make the wise decision not to put a salt shaker on the table! This way, you will avoid re-salting your dishes after cooking. Also limit very salty industrial foods such as blue cheeses, deli meats, and snack crackers.

It is not beneficial to stop consuming dairy products.

Sometimes it is said that milk is bad for health, which might inspire you to stop consuming dairy products. However, this is a misguided nutritional resolution, especially for seniors.

Dairy products are the main source of calcium, a nutrient whose needs increase with age. After the age of 50, avoiding dairy products leads to an increased risk of osteoporosis and fractures, particularly in women.

The daily calcium needs of a senior are between 800 and 1000 mg per day. This mineral is essential for the strength of bones and teeth, as well as for muscle contraction and maintaining good blood pressure.

For a senior, the real good resolution is to cover their daily calcium needs. To do this, simply consume each day:
• a portion of hard cheese like comté or gruyère.
• a white cheese or yogurt as a dessert or snack.
• green vegetables and/or mineral-rich water such as Courmayeur or Contrex.

Note: to ensure proper calcium absorption, do not hesitate to ask your doctor to prescribe vitamin D supplementation if necessary!

It is not recommended to become vegan.

Plant-based diets are currently in vogue. There's even a challenge called Veganuary that encourages people to eat vegan during the month of January. However, despite this initiative being commendable for the environment and animal welfare, it is not advisable for seniors to become vegan. Indeed, protein needs increase by 20% after the age of 60.

Animal proteins are those best assimilated by the body. Unless medically indicated otherwise, seniors are therefore recommended to consume meat, fish, or eggs at least once a day. Completely foregoing animal-derived proteins is a misguided resolution as it promotes muscle wasting, anemia, and a decrease in immunity.

If you are concerned about animal welfare, consider instead consuming organic eggs and quality meat from animals raised in good conditions.

5- It's not necessary to completely ban fats and sugars.

Even though prevention messages constantly hammer the point that we should avoid eating too much fat and sugar, fats and carbohydrates are essential in a balanced diet.

These nutrients contribute to the proper functioning of the brain since this organ is composed of 60% fats and consumes by itself 20% of the carbohydrates we ingest. Completely banning sugar and fat from one's diet is a misguided resolution.

However, you can choose to favor good fats and good carbohydrates. This involves consuming omega-3s found in canola oil, nuts, and fatty fish, and preferring foods with a low glycemic index that provide energy without causing blood sugar levels to spike.