05/09/2026
๐ฐ ๐ก๐ผ๐ฟ๐ ๐ถ๐ป ๐ก๐๐๐ฟ๐ถ-๐๐ฎ๐น๐ถ๐๐ฎ
๐Cagayan de Oro City
๐ฒ๐ฌ ๐ฎ๐ป๐ฑ ๐ง๐ต๐ฟ๐ถ๐๐ถ๐ป๐ด: ๐ง๐ต๐ฒ ๐ฆ๐ฒ๐ฐ๐ฟ๐ฒ๐ ๐๐ผ ๐๐ฒ๐ฎ๐น๐๐ต๐ ๐๐ด๐ถ๐ป๐ด
โ๐ผ by Axel H. Hadman โ BSND Intern, Lourdes College
Whatโs the secret behind those in their 60s who remain vibrant, active, and full of life? Of course, it is a well-balanced nutrition!
As we grow older, several changes occur in our bodies. Wrinkles, smile lines, and sagging skin are normal changes that happen. However, it's not only appearance that's affected by aging. After turning 60 years old, our muscle mass and strength will begin to decline; sensory ailments, poor oral health, low appetite, and low social life can increase the risk of undernutrition (Informed Health, 2006). In this stage, well-balanced nutrition is important in preserving muscles, bone health, and immunity so that older adults can stay active and engaged.
Here are important tips for the elderly to stay healthy:
โข Protein is important to prevent muscle wasting! Make sure to eat enough protein-rich foods like fish, eggs, lean meat, milk, beans, and nuts.
โข Vitamins and minerals are important for a healthy active body. Choose more nutrient-dense foods like fruits, vegetables, whole grains, legumes, and dairy products to meet your nutrient needs.
โข Itโs common for the elderly to have lower appetite. Instead of 3 big meals, you can eat 5 to 6 small meals or snacks each day.
โข Older adults don't easily feel thirsty so always remember to drink at least 8 glasses of water regularly.
โข Limit salt intake to less than 5 g or 1 teaspoon per day and keep the added sugar intake low.
โข Monitor weight regularly and consult a health professional if there are any unintentional weight loss.
โข Older adults who are underweight may need additional food or nutritional supplements as advised by a health professional.
The key to a balanced nutrition is more than just knowing what to eatโ after all, there are several hurdles that come with aging. Dental pain, swallowing difficulties, appetite-affecting medications, budget restraints, and isolation are some of the barriers that older adults encounter.
Despite these challenges, our elderly can still seek help from our health and nutrition workers in our local health facilities for regular check-up and dietary advice. Strategies like meal planning (caregiver help) and community meal programs (community help) makes balanced nutrition available and accessible.
Healthy eating is the way to healthy aging, and making healthy food choices as young as you are can make you thank yourself in the future.
Promoting elderly nutrition is not only about food, itโs about consistency, variety, and a good quality of life. Start helping today! Ask your lolos and lolas what they want to eat, offer choices, cook with them, and maybe introduce them to local nutrition services. Letโs promote elderly nutrition, one plate at a time.
