Oman today_ One of the key indicators of a society’s health is its average life expectancy, and studies show that the better the overall public health, the higher the life expectancy. Consequently, societies with longer life expectancy tend to have a larger elderly population. Scientific research has identified common characteristics among people who live longer: regularly eating breakfast, consuming smaller portions, maintaining a stable weight, including fruits and vegetables in their daily diet, and limiting fat and salt intake. Beyond nutrition, being socially active with family and friends and engaging in regular physical activity also play a significant role in promoting longevity.
Changes in Taste and Sensory Perception with Age
As people age, their sense of taste and smell often declines, though this does not necessarily reduce the enjoyment of food. Medications such as antibiotics, antihistamines, cholesterol-lowering drugs, and cancer treatments, as well as conditions like Alzheimer’s disease or brain surgery, can affect taste and smell. Reduced sensory perception increases the risk of consuming inadequate or unsuitable foods.
Preventing Chronic Diseases
Medical experts warn that chronic diseases in middle and old age often develop like a chain; each new issue can impair cellular function and increase the risk of further health complications. Research shows that healthy eating habits can break this chain. Maintaining a healthy weight, reducing saturated fats, increasing fruit and vegetable intake, ensuring adequate calcium and vitamin D, staying physically active, consuming sufficient fiber, and including vitamin-rich foods can lower the risk of heart disease, diabetes, colorectal cancer, and osteoporosis, while also protecting eye health.
Nutritional Needs of Seniors
Studies indicate that aging bodies undergo changes that alter nutritional requirements: reduced muscle mass and physical activity lead to lower calorie needs, decreased absorption of vitamins and minerals, and a weaker immune system. About one-third of people over 70 may experience reduced absorption of vitamin B12, folic acid, calcium, iron, and zinc.
Principles of a Senior’s Diet
Nutrition experts emphasize that seniors’ diets should be diverse and balanced. Approximately 30% of daily calories should come from fats, 15% from proteins, and 55% from carbohydrates (preferably complex). Unsaturated fats should primarily come from plant sources, and daily cholesterol intake should remain under 300 mg. Meals should be simple, low in volume, and nutritionally complete.
Essential Food Groups
Grains: Provide energy, fiber, and B vitamins. Recommended intake: 6–11 servings per day.
Dairy: A rich source of calcium, protein, and vitamins for strong bones and teeth. Recommended intake: 2–3 servings per day.
Meat, Eggs, Legumes, and Nuts: Supply protein, iron, and B vitamins for growth and nervous system health. Recommended intake: 2–3 servings per day. Seniors with heart conditions or high cholesterol should limit egg consumption.
Fruits and Vegetables: High in vitamins and minerals that boost immunity, support eye and skin health. Recommended intake: 2–4 servings of fruits and 3–5 servings of vegetables per day.
Miscellaneous: Salt, sugar, and saturated fats should be limited. Unsaturated oils and healthy cooking methods such as boiling, baking, or grilling are recommended.
Nutrition experts emphasize that adhering to these guidelines and consuming all four main food groups daily is the most effective way for seniors to maintain health and quality of life.