When we age, numerous changes occur, and among the most notable is the loss of muscle mass. Although this translates into lower energy needs, it does not affect the amount of nutrients we should continue to take. Therefore, it is crucial to follow a weekly menu for people over 80 years of age that ensures adequate intake of all the necessary nutrients.
A good nutrition in older people is key to preventing diseases, contributing to cognitive development and improving physical condition. A menu suitable for older people, rich in essential nutrients and easy to consume, improves quality of life, self-perception and self-esteem. Diet is closely related to healthy aging.
What should we consume
Daily:
- Cereals: between 3 and 6 servings. Cereals are a great source of energy, the most recommended being those made with whole grains and flours (pasta, rice, bread…). They can be consumed crushed or pureed. They provide fiber, vitamins and minerals, essential in any menu for older people.
- Vegetables: 2 servings. They can be consumed raw or cooked. If there are chewing problems, they can be crushed and made into gazpachos, creams or purees. They are rich in vitamins, fiber, minerals and antioxidants, perfect for a weekly menu for adults.
- Fruits: between 2 and 3 servings. They should be washed well and it is better to take them ripe. They can be eaten alone, in salads, or made into compotes, fruit purees and juices. They provide minerals and vitamins, essential in a menu for the elderly.
- Dairy: 3 servings. They can be in milk, yogurt or cheese. There are also lactose-free options and they are a rich source of calcium, water, vitamins and phosphorus. Milk can be used to replace fats such as cream. Desserts made with dairy products, such as rice pudding or custard, should be consumed in moderation due to their sugar and fat content, although they are part of the options in a soft diet.
- Oil: Olive oil, in addition to making food tastier, prevents cardiovascular diseases.
Weekly:
- Meats: 3 or 4 times. It is better to consume white or lean meat, preferably chicken or turkey. They can be prepared in stews, meatballs, croquettes, which are meal options for older people.
- Fish: 4 times. It is very easy to chew, but you have to be careful with the thorns. Both white fish (hake, sea bass, turbot, monkfish) and blue fish (salmon, swordfish) will provide essential vitamins and proteins in a weekly meal plan.
- Legumes: 2 or 3 times. Legumes such as chickpeas, lentils and beansprovide protein and fiber, in addition to preventing constipation.
- Eggs: 3 to 5 times. The most recommended option is the tortilla, which is a source of protein and can be combined with other foods to make scrambled eggs. They are ideal for dinners for the elderly.
Don’t forget the importance of hydration
Water, or failing that, juices, is essential for vital functions. They transport nutrients, facilitate digestion, keep kidneys healthy and participate in temperature regulation. Hydration is essential in any easy weekly menu for seniors. Some tips for hydration are:
- Drink 4 to 6 glasses of liquid between meals.
- Accompany medications with at least a glass of water.
- Drink water during meals to facilitate digestion.
- Fruits and vegetables are also a great source of fluids.
How to make feeding easier
Some common eating problems in older adults include loss of interest in food due to changes in taste or smell. You can adapt the flavor of the diet using seasonings or spices such as pepper, garlic, parsley, oregano and basil, which are beneficial for health due to their content of vitamins and antioxidants.
In case of difficulties swallowing (dysphagia) or chewing problems (such as tooth loss), the textures of foods can be modified, grinding them or using softer options, such as a soft diet adapted to the needs of a weekly menu for people over 80 years of age.
Weekly menu example
Monday:
- Breakfast: Milk with coffee, whole wheat bread with grated tomato and oil.
- Food: Steamed hake with vegetables, bread and boiled potatoes. For dessert an apple.
- Dinner: White bread, pumpkin cream and yogurt.
Tuesday:
- Breakfast: Milk with coffee, toast with fresh cheese and sugar-free jam.
- Food: Vegetable and chicken paella. Fruit for dessert.
- Dinner: Zucchini omelette, tomato salad and yogurt.
Wednesday:
- Breakfast: Natural yogurt with fruits and oats.
- Food: Grilled beef fillet with mashed potatoes. Fruit.
- Dinner: Julienne soup and yogurt for dessert.
Thursday:
- Breakfast: Semi-skimmed milk with coffee, cereals and fruit.
- Food: Chickpea salad with hard-boiled egg, olives, tomato and onion, slice of white bread and fruit.
- Dinner: Vegetable puree with diced ham and yogurt.
Friday:
- Breakfast: Orange juice, yogurt and whole wheat bread with grated tomato.
- Food: Baked salmon with potatoes. Fruit.
- Dinner: Noodle soup with chicken and vegetables, whole wheat bread and fresh cheese.
Saturday:
- Breakfast: Yogurt with oats and a fruit.
- Food: Fish casserole with potatoes and vegetables. Baked apple.
- Dinner: Cod salad with orange and yogurt for dessert.
Sunday:
- Breakfast: Semi-skimmed milk with whole grain crackers and a piece of fruit.
- Food: Beef stew with potatoes and fruit for dessert.
- Dinner: Asparagus and yogurt scramble.
For mid-morning and snack you can have nuts, pieces of fruit, yogurt, fresh cheese, and one day a week you can include homemade desserts such as rice pudding, custard, meringue milk or flan. These foods can also be part of a menu for the elderly.
Conclusion
Good nutrition is essential for all ages. However, we must pay special attention to what our seniors eat, ensuring that they follow a weekly menu for people over 80 that meets their nutritional needs and is easy to follow. By maintaining a balanced and healthy menu you can guarantee a better quality of life.
