Eating well to age well: nutrition for older adults

Nutrition is important at any age, but as we get older our requirements change to ensure we stay healthy and vital. We look at how our needs change as we age, what we can do to stay healthy and take a peek at what’s happening in the kitchens in some of our RetireAustralia villages.

Eat well to age well

As we get older the type of foods we enjoy and the amount we eat often changes. This is just part of the natural ageing process, but it’s important to ensure that what we’re eating gives us the vitamins, minerals and nutrients we need to thrive.

Eating a wide range of healthy foods such as fruits, vegetables, lean meats and dairy as part of our diet remains the same as we get older. As our appetite decreases as we get older, it’s important to make sure that every meal and snack has all the nutritional values that we need. Of course, it’s equally important to still have those treats that we enjoy whether it’s a chocolate biscuit with a cup of tea or slice of cake to celebrate a birthday, just make sure you prioritise your other meals.

What to consider:

• Nutrient dense food. As our hunger tends to decrease as we age and we generally eat less, choose foods that will give you the most nutrients, such as fruits, vegetables, lean meats, legumes and whole grains. Avoid alcohol, soft drinks and overly processed foods, that will fill you up but have no nutritional value.
• Salt. Avoid adding unnecessary salt to your food or eating processed foods that are high in salt as too much salt can contribute to high blood pressure and heart disease.
• Water. You may not feel as thirsty as often, even if your body needs water, so it’s important to aim to drink around six times a day (or more in the summer months). Water is always best, but sparkling water and reduced fat milk can count towards your fluid intake.
• Calcium. As we get older our calcium requirements increase, especially for women. So make sure to include dairy products such as milk, cheese and yoghurt to your plate.

Nutrition and meals in our communities

The old adage ‘the kitchen is the heart of the home’ applies equally to our communities. They provide opportunities for residents to connect over healthy and delicious meals prepared by our passionate and skilled on-site teams.

“Nutrition is always the primary focus,” says Jared Kerr, chef at the Care Hub at The Verge. “We have a responsibility to provide nutritionally balanced meals to residents, but also to prepare dishes that’s full of flavour.”

Bramblewood Retirement Village Manager and qualified chef Toni Dunphy says, “When creating meals for residents it’s important to note not only their dietary requirements, but also foods with no added sugars, salt, or saturated fats. Also, older people can have deficiencies in calcium, vitamin B12, vitamin D, iron and other important nutrients, so we try to add green leafy vegetables such as kale, spinach and broccoli.”

While at Belrose Country Club, chef Kamal Kishor says:  “I invest a lot of time considering how to improve our offerings—what the residents need, what they enjoy, and what’s healthiest for them. I’m committed to using fresh, quality ingredients and always welcome their feedback.

“Cooking isn’t just about satisfying hunger; it’s about addressing varied nutritional needs.”

More than just nutrition

For all of us though, food is more than just nutrition – we also eat for enjoyment and the taste. This is something that our chefs also take into serious consideration.

“Not all residents may enjoy a spicy dish, but then we have some that don’t like the meat and two veg. It’s all about finding the balance and trying to ensure our residents enjoy their meal experience,” says Toni. “We all eat with our eyes, if the food looks appetising, we will enjoy it. There is nothing worse to get a plate of food that’s thrown on a plate with no thought.”

Meals are also important rituals and a time to share something with those that are special to us. This is certainly true in our village dining rooms and our teams work hard to ensure that mealtime is enjoyable.

“Residents eating together at the village is very important,” says Toni. “It creates a sense of belonging and coming to have a chat with other residents gives them a sense of purpose.”

For many of our chefs preparing meals is more than simply a job, it’s a rewarding experience.

“It’s like cooking for friends and family,” says Jared. “You get a genuine sense of satisfaction from seeing them enjoy their meals.”

While Kamal says: “The warmth and affection I receive from the residents drive me to continually strive for excellence in every dish I prepare.”

Try a taste of village life at home

Jared Kerr, the chef at the Care Hub at The Verge at Burleigh, shares with us one of his delicious recipes. Jared says: “I first tried this dish in Montmartre (Paris) and instantly loved it. I also tried escargot (snails) on the same trip to France, but didn’t enjoy them quite as much!”

Jared’s Beef Bourguignon (serves 4)

Ingredients

1.5kg chuck steak (diced into 5cm cubes)

750ml bottle of Pinot Noir

200g of bacon, Diced

2 tbsp tomato paste

2 large carrots – cut in 3cm cubes

500ml beef stock

12  shallot onions

200g halved button mushrooms

4 garlic cloves, chopped

2 bay leaves

2 sprigs of thyme

Olive oil

1 tbsp of unsalted butter

Method

1 – Marinate Beef Overnight in the Pinot Noir, thyme & bay leaves

2 – Add olive oil in a large pot and seal beef in batches until browned (keeping the marinade aside)

3 – Remove all sealed beef from the pot

4 – Add bacon & garlic to the same pot (keeping the meat juices in), and cook for 2 minutes

5 – Add mushrooms, carrots and a tablespoon of butter to the pot with the bacon and onions in and sautee for another 2 minutes

6 – Add the sealed beef as well as the red wine marinade back to the pot, along with the beef stock and tomato paste

7 – Bring to the boil for 10 minutes, reduce to low heat (simmer) for an hour – stir every 20 minutes

8 – Check meat and cook for a further 90 minutes on low heat, continuing to stir every 15 minutes until nicely reduced

Serve over mashed potatoes and green beans, or alternatively the French will serve this over macaroni.