Without any context I just can’t answer this. Are we talking like, your 80 year old grandpa who still mows the lawn and drives and has all his teeth? Or are we talking your 105 year old grandma who lives in a nursing home and hasn’t worn her dentures in six months because those are going to be very different diets
> 1) Any specific nutrient dense foods/meal plans?
Meals should be tailored to individual preferences accounting for things such as food sensitivities, cultural food preferences, ease of of preparation and level of cooking skill (is there assistance for the elderly?), level of desire to cook and eat, grocery budget, age and frailty (is this a 90 year old with suboptimal intake and limited mobility or a 70 year old independent elderly with no appetite issues and gets around well?) and finally, medical conditions including any chewing and swallowing issues.
That said, the calcium & vitamin D levels for the elderly are greater to optimize bone health. So including foods rich in those is beneficial - ie: calcium - milk, yogurt, cheese, broccoli, almonds, sesame seeds, fortified non-dairy; vit D - fatty fish (salmon, tuna, mackerel), eggs (the yolk), cheese, milk, fortified foods.
Elderly also need more protein to slow the progression of muscle skeletal loss (sarcopenia — associated with increased risk of fall, injury, hospitalization). So adding a protein source to all meals & snacks. Protein, when Coupled with resistance exercise can optimize functionality and longevity and slow the skeletal muscle (lean body mass) losses.
Please visit the geriatric dietitian website — highly informative for elderly people as well as for anyone caring for an elderly person.
> 2) Any foods that should be avoided?
Avoided foods should be for medical reasons — ie: allergy, or food textures that are too tough to chew or swallow (this can be altered though depending on the food and tools you have in kitchen).
Foods to limit are no different from the general population — nutrient poor foods. Note the word limit. Care must be taken not to rob the elderly of the simple joys in life — yes this includes food (I’ve seen this happen with overly health conscious perfectionist type adult children do this to 80, 90 yr old mom or dad). Though at some point in the end, all they may want is a chocolate shake or pudding…in this case you put comfort first above all.
Focus first on nutrient dense foods so they get their fill there since Appetite diminishes with age along with changes in taste, dentition, swallowing (meds may affect this as well).
The website I shared is the most comprehensive nutrition & meal planning site for the elderly.
A balanced diet, with a variety of food sources. The quantity of calories should reflect physical activity and the usual sedentary nature of an older persons lifestyle. Elderly people should endeavour to include a quantity of fresh fruit in their diet.
Realisticly they should eat a healthy well balanced diet as any of us should, but actually as people age it can be more difficult for that to happen.
The guidelines here in the UK if they are underweight or find appetite is low is to get them to eat whatever you can, because although we know realisticly what’s optimal, if that can’t be achieved then you need to get calories in them to survive, keep at a healthy weight and not lose mass. I guess it depends how elderly and also how independent they still are, but someone like my own nan is bed boaund and doesn’t eat much so she’s cooked what she wants to help with appetite and left some bits to snack on.
With that it’s often necessary to fortify their foods and get them to eat calorie dense and full fat versions of foods. E.g. Mash potato or soups, add in some cream to add calories and nutrients.
I believe if possible high protein is also good to ensure muscle mass loss (sarcopeoenia) is slowed as much as possible.
Alleviate from high sodium and hard foods. Real wholesome foods like fruits and vegetables. Most who are elderly have partial/full dentures. They should eat foods easy to chew like steamed vegetables, soups and blended fruits.
I think it’s great you are noticing patterns and activity making them better. I have a degree in clinical nutrition and I agree with what a lot of responses say; happiness over strict guidelines for 87 year old grandma. However I see you trying to make life better for her and I think there are a few things you can easily add to your existing grandma diet plan. Absorption can slow down at that age so it’s great that she’s eating fruits and vegetables, but you might want to add something like a protein shake for older people. The nutrients are easier to digest. There are plenty of good ones out there full of vitamins and minerals. Also asking her if there are any things like yogurt which has probiotics in it that she would like to eat. And then she can have that snack whenever.
TLDR: you’re awesome for caring and making your grandma’s life better. Don’t stress it too much, but maybe add some liquid or easy to digest vitamins, minerals, protein, and pre-and probiotics if she is into it.
Here’s a good article focusing on studies of the diets of centenarians (people who reach the age of 100):
https://www.bluezones.com/2020/07/blue-zones-diet-food-secrets-of-the-worlds-longest-lived-people
Generally speaking, higher protein foods or shakes. Lower sodium foods, foods higher in omega-3 fatty acids, so like fish. Assuming you don’t have kidney problems, foods high in calcium for bone health and fiber rich foods to prevent constipation. And obviously fruits and vegetables. Avoid leafy vegetables if you’re on warfarin or Coumadin therapy. Elderly people tend to be severely dehydrated so again, assuming your not on any sort of fluid restriction, make sure your taking in plenty of fluids.
It is very vague, old people usually need a throughout check up for this things, like if she s restricted from something.Im a nutritionist to be, not graduated yet.What is certain, is that fried foods, high sodium foods, raw foods, dairy products are TO BE AVOIDED.That brings us to the question what should he, her eat.I would say that foods in high fibre are a BIG need, yes proteins too.A good call might be, a lentils soup and u can add so much more legumes and vegetables in there like carrots which are cheeky to eat in the elderly years of our lives.WATER is very important, it is such a small mistake we do, we don t drink enough water, we think we do but we don t.As fruits go, I would say kiwis are nice or plums, if u can do her a fruity shake with vegetable milk and other fruits like half a small banana and or other fruits she might like, careful though, we don t want her having only fruits to eat in a day.Chickpeas, beans, quinoa or falafel or peas.Try and combine them, make a stew it can t go wrong as long as u give it some love.Try yummly as an app for ideas.Binging with babish for cooking lessons, if your into that and have the time.It is very easy to forget how vast the internet is, yet we don t explore it half as we should.Ofc remind ur elders to take their supplements and medication.If Ur avoiding dairy u must consider other sources like peas, kale, collard or spinach) all these can be added into a dressing or directly into the creamy soup made in a professional blender.My favourite one is the Tahini one made in my personal home, because the ones in the shelves have sodium and other stuff that u don t want.It s as much as I can say without having a clinical analysis of someone. My advice is be creative and open your mind to other horizons, for your elders sake.