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Meat and alternatives, Calcium, Salt and Fluid
However you plan to spend your retirement, good nutrition should form an important part of that lifestyle. Especially since the aging process is one of the risk factors for malnutrition – a condition where your body doesn’t have enough of the nutrients it needs.
Beyond “Rice and alternatives” and “Fruits and vegetables”, topics covered in this article’s Part 1, here’s what you need to know to have the full picture regarding your nutritional needs as a senior.
Meat and Alternatives
Surveys have shown that 60 per cent of older Singaporeans are not meeting the dietary guidelines for this category.
Rich in protein, meat and alternatives are essential for the building and repairing of body tissues. A lack of protein will result in the slower repair of worn-out tissue and delayed healing of wounds, making them more vulnerable to infection.
Meat and alternatives are also a good source of B vitamins, zinc, selenium, phosphorus and iron. Most of us can simply go for lean meat, poultry, fish and eggs to meet the required protein intake. Meanwhile, vegetarians can go for tofu, beans and legumes. These are extremely good sources of protein, very low in fat and loaded with fibre.
Calcium
The most abundant mineral in our body, calcium gives our bones the structural strength they need to support our body. A lack of calcium will result in an increased risk of osteoporosis – a medical condition in which the bones become brittle and weak.
Unfortunately, 80 per cent of Singaporeans aged 60 – 69 years are found to have insufficient calcium intake.
Ms Quek points to dairy products like milk, yogurt and cheese as a major source of calcium. Foods like tau kwah (a type of white beancurd), almonds and sardines also provide good levels of calcium.
There is also a small amount of calcium in some dried fruits and leafy vegetables.
Salt (Sodium)
The average Singaporean consumes about 9g of salt a day, which is more than the recommended daily intake of 5g (one teaspoon).
Yet, controlling our sodium intake can help to reduce the risk of high blood pressure, and stomach and nasopharyngeal cancers.
So how can we eat less sodium? Ms Quek suggests a few easy steps:
When eating out:
- Taste your food first, before adding extra salt or soy sauce
- Ask for less salt or sauce to be added to your fish
- Avoid drinking up soups and sauces
When cooking at home:
- Limit your use of salt, soy sauce, stock cubes, MSG and seasonings
- Flavour your food with natural herbs and spices like garlic, onion, ginger or cinnamon
- Avoid using salty preserved foods like salted egg, salted vegetables, luncheon meat, ham and ikan bilis (dried anchovies)
Fluid
Dehydration occurs when a person loses more water than he or she takes in. And contrary to popular belief, it can happen even when we’re indoors – where many elderly spend their time.
We need fluid to regulate our body temperature, maintain blood pressure and eliminate waste products from our body. Generally, we need to drink 6–8 glasses of fluid a day (1.5–2 litres). And that includes anything from water, tea, and coffee, to fruit juice, soup and milk.
For those with fluid restrictions due to medical conditions, Ms Quek advises to consult your dietitian or doctor as to how much you can drink. |
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