Over the years, not change only our look, but also the metabolism slowing down, and the body loses muscle and bone mass, which is why older people should take care of adapting their diet to their own age, reminds German nutritionists.

What foods and how much food elderly people should take daily in the body depends more on the level of their activity than on the lifespan.

"There is no general rule," says Dr. Ulrike Grohman, a specialist in nutrition for third-age people.

There is a danger of malnutrition due to physical, psychological, sociological and economic changes that characterize the aging process. Although it is common, malnutrition in the elderly is often absent as a diagnosis and is rarely cured.

The aging process causes changes in the body composition, including reducing muscle mass and increasing fat tissue. The specific feature of the elderly is sarcopenia or loss of skeletal muscle mass, resulting in a decrease in muscle strength.

Does the organism need less energy in the elderly?

The energy input is lower for older people. Daily energy needs are reduced by 10 percent between the ages of 51 and 75, and then they are reduced by another 10 percent per decade.

Around fifty bodies a year loses one or two percent of the muscle mass. In a man older than 65 years, the basal metabolic rate, or the number of calories the body consumes in a state of rest to maintain the vital functions of the organism, is 300 calories per day lower than that of the twenty-five-year-olds. This is about the amount of energy the organism receives from the three bananas.

"Since elderly people are most commonly and physically less active, they also need 600 calories a day," says Grohman, pointing out that people of the third age who continue with the same eating habits will gain weight over time.

People who are always eating balanced older meals will not have to change their habits more importantly, but they will have to make some minor changes.

"At the same time, the body needs an equal amount of vitamins and minerals, which makes the elderly need to consume foods rich in nutrients, for example, bread from whole grains of cereals instead of white bread," recalls Dr. Grohman.

What to do when the physical abilities are reduced?

The elderly should do as much work as they can.

"If you buy a smaller amount of food, you will have to wear less heavy bags, and at the same time you will move regularly," says Richard Holtorf of the German Association of Nutritionists.
For those who have chewing problems, Holtorf recommends using household appliances to chop food.

"Of course, it is not advisable to chop all kinds of foods because the result is often not very successful either with taste or appearance," says dietician Margret Morlo, and recalls that visiting a dentist often resolves the problem of chewing food.

Are nutritional supplements a good idea?

People who are balanced in food are not needed for nutritional supplements.

"It is not advised to take supplements in capsules as a precautionary measure because too much in third-person patients can be harmful," Morlo warns, adding that only from a blood test performed by a doctor can determine whether vitamins or minerals are missing.

"Elderly people need to regularly check the level of vitamin D in the body, as well as the amount of calcium because they are extremely important for the health of their bones," added Dr. Grohman.

How to know that the amount of fluid that is entered is sufficient?

Richard Holtorf says that elderly people should enter about one liter a day into the body and about a liter of liquids, including tea and coffee.

"A day-long drink can be prepared in the morning, especially when it comes to forgetful people. The second option is to place drinks at various places in the home, so there will be no need for permanent departures in the kitchen, "advises Holtorf.

Follow me on Twitter - @SrdjanKali.