The World Today
A balanced diet is essential for maintaining vitality, preventing falls, and maintaining strength and functional independence in old age, says Vicente Javier Clemente, nutritionist and professor of Sports Science at the European University.
He also explains that one of the main risks associated with aging is sarcopenia, the progressive loss of muscle mass and strength. "If you don't pay attention to diet and exercise, this can start as early as age 50 and make everyday tasks like climbing stairs or carrying bags difficult," he warns.
To counteract these effects, she recommends following the Mediterranean pattern, with plenty of fruits, vegetables, quality proteins, whole grains, and healthy fats.
On the other hand, the expert points out that low protein intake or excessive consumption of ultra-processed foods, as well as insufficient water consumption, are common among older adults. However, including protein in every meal, increasing the intake of fresh foods, and maintaining proper hydration "can lead to a significant improvement in just a few days."
In this regard, Clemente recommends spreading out your daily protein intake, between 1.2 and 1.5 grams per kilogram of body weight, throughout main meals and snacks. Thus, a person weighing 70 kilograms should consume between 84 and 105 grams daily. "This distribution, accompanied by regular physical activity, helps preserve muscle mass and mobility," he assures.
Furthermore, to facilitate a well-rounded diet, the professor recommends planning varied menus, adapting textures in cases of chewing difficulties, and ensuring that the elderly person doesn't eat alone. "Company and an attractive presentation of the dish are just as important as the nutrients it contains," he points out.
In cases of loss of appetite, the expert suggests preparing small but nutrient-dense portions, enriching meals with eggs, cheese, nuts, or olive oil. Homemade smoothies, purees, or omelets are easy-to-consume and highly nutritious options. In the case of chronic conditions such as type 2 diabetes or kidney failure, he insists on adapting the diet without neglecting protein intake. For diabetes, specifically, he recommends slow-absorbing carbohydrates along with lean proteins and vegetables; for kidney failure, he suggests adjusting minerals such as potassium or phosphorus under medical supervision.
Finally, the expert concludes that nutrition in old age not only contributes to physical health, but also to emotional and social well-being, since eating well "gives energy, improves mood, and helps older adults feel supported and active."
