Specific requirements for seniors

Fluid requirements

Liquids, and above all sufficient quantities of water, are vital for staying healthy, ensuring that the body is well hydrated, eliminating waste via the kidneys and maintaining intestinal transit.

The sensation of thirst fades with age and then increasingly diminishes, leading to a heightened risk of dehydration, which can be serious. This means you need to train yourself to "drink before you feel thirsty" by adopting the following regime:

First thing in the morning: 1 mug of coffee/tea and 1 large glass of water

Mid-morning: 1 glass of water or 1 infusion/herbal or fruit tea (without sugar)

Lunch time: 2-3 glasses of water

At snack time: 1 cup of tea/chicory/chocolate... (sugar-free)

Dinner time: 1 large bowl of soup

Evening: 1 glass of water

Obviously, in some situations, you will have to drink more (over 1.5 litres per day): when it's hot, if you have a high temperature or diarrhoea and/or vomiting, or if you are taking diuretics.

In some very exceptional medical circumstances, the doctor might ask you to drink less. This would happen on rare occasions. Follow your doctor's advice.

Tips for staying well hydrated

Get into the habit of drinking 1.5 litres of water per day.

You should consume at least 1.5 litres of water in the form of a variety of drinks (still or sparkling water, herbal or fruit teas, infusions, soup, broth, diluted fruit juice, etc.).

The secret is to vary what you drink.

Drinking enough has a beneficial effect on constipation.

Beware of excuses such as: "I avoid drinking because otherwise I have to get up at night." If this happens, try to drink more in the first half of the day. Discuss it with your doctor.

Learn to "drink without thirst"

Drink regularly during the day without feeling especially thirsty

Energy requirements

As they get older, some people tend to reduce their food intake. However, an elderly adult's total energy requirements are no lower than those of a young adult.

The recommended calorie intake is 30 to 35 kcal/kg of weight, which corresponds to an average daily intake of 2,000 kcal for a man and 1,800 kcal for a woman. These values should of course be adjusted depending on the intensity and duration of your physical activity.

Some important practical tips

Do not eat without salt (unless prescribed by a doctor). This makes the food very tasteless and can make you lose your appetite. The right thing to do: just a little salt, but iodised salt.

If the taste of the food is less noticeable, spice up your meals with spices, herbs, condiments or even a knob of butter.

Vary your diet, as repetition makes meals monotonous and unappetising. Keep a structured eating pattern: three meals a day, even if you eat little during these meals.

" Fortify" your diet. If you eat less, you need to make what you eat more nutritious: add grated cheese to your pasta or vegetables, an egg or milk powder to your dishes. Do not use low-fat products.

Leftovers from the previous day's meal should be reused quickly. It is recommended that they be reheated only once. They can also be frozen in a suitable package (airtight tray, cling film, etc.). Never refreeze a food or dish that has already been frozen.

It is particularly important to continue to consume animal protein to maintain muscle mass and strength: eat meat, fish or eggs once or twice a day in a suitable portion and 3 portions of dairy products every day.

Get moving as much as possible. Walk, garden, etc. Daily physical activity (the equivalent of 30 minutes of brisk walking each day) helps stimulate your appetite and helps you maintain muscle mass and fitness.

Group activities and meals together stimulate the appetite, maintain social contacts, maintain health and encourage the discovery of new things.

Last update 13.02.2023