Investing in our Elders

I have written a great deal about child hunger on this blog because it is an important issue and confounds even the wisest of people in regards to how anyone should be hungry in America. Children are helpless and often at the mercy of their caregivers so it seems especially cruel that they should deal with hunger. But there is another demographic that is not often talked about in relation to hunger; an entire cohort that is just as effected, rarely discussed, and absolutely in need of advocates.

Nearly four million seniors are malnourished in the United States, according to The American Academy of Family Physicians. While this number is staggering, it’s not surprising. The reasons range from changing taste buds, to the physical demands of preparing meals, a lack of companionship in some cases and even dental problems that make it uncomfortable to eat. Seniors face numerous challenges when it comes to maintaining a nutritious diet. Most of us have an elderly loved one in our lives so these statistics are a reminder that we must understand the issues associated with eating well and how we can help. This should transcend the theoretical because it affects us all.

When taking stock of your loved one’s health, pantries and refrigerators are a good place to start. If they are bare or contain old food, this could be a clue about the way they are eating.

An unusual amount of weight loss or weight gain can also be a sign of malnourishment. Check the fit of their clothing; you may find it’s excessively loose or tight. Other signs include unnatural-looking and excessive bruises and wounds that take a long time heal, which can point to a lack of proper food consumption. Education and encouragement can make a difference for seniors who may be struggling. If appetites are low, it is important that meals are packed with essential vitamins and nutrients. Consider incorporating these five essential nutrients and vitamins when planning meals.

Folic Acid helps to decrease the buildup of high blood levels which can put seniors at risk for heart disease and other chronic illnesses. It is also needed for proper red blood cell production. Foods high in folic acid include: spinach, asparagus, lentils and many fortified breakfast cereals.

B12 helps our bodies synthesize protein and aids in mental function. Many older adults can no longer absorb enough, so increasing B12 rich foods and adding a vitamin supplement should be considered. Recommended foods are: turkey, chicken, beef, eggs, milk, baked salmon, clams, mussels and crab.

The body’s need for vitamin C increases with age. Seniors should incorporate at least five servings of fruits and vegetables a day. Strawberries, oranges, grapefruit, tomatoes, broccoli, red bell pepper and potatoes are all rich in vitamin C.

As we age, vitamin D can’t synthesize in the skin as quickly, but fortunately levels can be boosted by eating foods with quantities like oatmeal, fortified cereal, egg yolk, canned pink salmon, sardines or mackerel, cow’s milk or soy milk and orange juice fortified with vitamin D.


Fatty Acids play a central role in reducing inflammation in the body. The best source is fish, which should be consumed at least two times a week. Flax seeds are also rich in essential fatty acids and can be sprinkled on to a number of dishes, including salads, cereals and smoothies.

Last but not least, seniors need to stay hydrated and should have nine 8-ounce glasses of fluid a day. Water is best.

Regardless of age, maintaining a healthy, balanced diet can be difficult. Whether grocery shopping together or assisting in meal planning, supporting a loved one can have a big impact on his or her choices and quality of life — and maybe your own as well.