With the arrival of warmer weather, many older adults lose their appetite and opt for cold, light meals such as gazpacho, salads, or fruit. While these options are healthy and hydrating, they can leave out essential nutrients if they become the almost exclusive basis of their daily diet.
The medical director of Sanitas Mayores, Miriam Piqueras, warns that a diet focused solely on vegetables and cold broths does not meet the protein needs of the elderly, which in the long run affects muscle mass, strength and autonomy.
Summer, a challenge for the nutrition of the elderly
During the summer months, it's common for older adults to reduce their food intake. According to experts, this loss of appetite due to the heat can lead to neglecting protein intake, which is essential for tissue repair and maintaining the immune system. The key is not to eat more, but to ensure that each meal provides sufficient nutritional value.
Nuria Cañas, a nutritionist at Blua de Sanitas, recommends enriching cold dishes with ingredients such as boiled egg, oily fish, chicken, legumes, fresh cheese, or crushed nuts. These simple additions make the dish both fresh and complete.
Practical tips for maintaining protein intake
The specialists at Sanitas Senior Care suggest several guidelines. One is to adapt food textures when chewing or swallowing difficulties arise, using purees, soft fish, scrambled eggs, or mashed legumes. Another recommendation is to take advantage of breakfast , as many seniors tolerate food better in the morning.
They also suggest opting for small but nutrient-dense portions , such as a salad with tuna, chickpeas, or shredded chicken, or fruit with ground almonds. Furthermore, they caution that fruit should not become a regular dinner , as it displaces protein needed for maintaining strength.
Signs such as decreased strength when getting up, persistent fatigue, unintentional weight loss, or unsteadiness while walking indicate that your diet isn't meeting your actual nutritional needs. In that case, it's advisable to consult a professional, either in person or via video consultation, to make timely adjustments.
Ensuring adequate protein intake in older adults during the summer is essential for preserving muscle mass and quality of life. With small dietary changes, such as increasing the amount of food eaten at breakfast, adapting food textures, and avoiding replacing whole meals with fruit, proper nutrition can be guaranteed even on the hottest days.
