By the time an individual reaches 70 years of age, they may have lost up to two-thirds of their tastebuds. This is due to natural aging but can also be the result of medications they are taking. When food tastes bland, the tendency is to add flavor by increasing the amount of salt or sugar in the dish. While this may help food taste better, a higher salt and sugar intake can be detrimental to one’s overall health. Seniors are already at elevated risk of diabetes, high blood pressure, autoimmune disorders, obesity, liver, and heart disease – and sugar and salt can add to their woes. So keeping these two items in check is important to stay as healthy as possible.
If you are a senior trying to watch your health or a caregiver looking to assist your loved one in managing their diet, here are some essential tips to keep in mind.
- Be sure to consult your doctor and get a baseline: Dietary Guidelines for Americans is a CDC publication that recommends an intake of no more than 2,300 milligrams of sodium per day. Further, added sugars should represent less than 10% of the diet. That being said, you may have personal health concerns that would modify those levels, so it is important to have a physician involved in your new diet plan. If you are at risk for any specific health concerns, levels should be checked regularly to determine if your diet is working for you, not against you.
- Never skip meals: It stands to reason that if you want to lower salt and sugar intake, you should eat less – right? This is actually a dangerous fallacy. Without proper carbohydrates, senior citizens tend to crave sugar. Instead of skipping meals, plan healthy meals and snacks comprised of fresh, natural ingredients that keep cravings under control. With a little proactive planning, you can manage salt and sugar consumption without too much effort and avoid getting hungry because you “filled up” on empty calories, which didn’t keep you satisfied.
- Be sure to stay hydrated: Senior citizens often experience a significant decrease in the production of saliva, which can result in dry mouth and additional issues with taste. Staying properly hydrated will help minimize this problem and fight against the negative impacts of excess salt and sugar in your system. Stick to water as much as possible, as many other drinks have excess sugar that will exacerbate the issue. If you are struggling with drinking enough plain water, try infusing it with fruit or cucumbers to give it some flavor.
- Change up your recipes: Maintaining healthy levels of salt and sugar does not mean you can’t enjoy delicious meals. Try decreasing sugar by substituting complementary spices like cinnamon, nutmeg, or vanilla. You can add fresh fruit or honey for some natural sweetness as well. When cooking more savory meals, replace salt with tasty herbs for flavor. If you live in an assisted living facility, be sure to ask for a reduced salt or sugar diet.
- Get rid of prepackaged, processed foods: If you start reading labels, you may be shocked to learn how much salt and sugar are hidden in foods, even those you would never expect. In fact, approximately 80% of the sugar and salt you consume is inherent in unexpected foods. One of the most egregious examples is condiments like ketchup and mustard, containing more sugars than most candy bars. Get accustomed to reading the back of the package, and take control of your salt and sugar intake.
A Banyan Residence is an assisted living and memory care center in The Villages. We are dedicated to the overall health and wellbeing of all of our residents.
