For some seniors looking to lose weight and eat healthier, the prospect of gaining weight might seem counterproductive, but in reality, it is more likely to keep them healthier as they age. Many different things can contribute to weight loss in elderly individuals, from healthy eating habits and exercise routines to medical issues requiring weight gain. To get your body ready for gaining weight, you must understand what might be contributing to your current state and how you can reverse these effects to make yourself healthier overall. If you’re interested in knowing what kinds of things you can do to gain weight as you age, here are some safe tips on weight gain for the elderly.
Change Portion Sizes
It’s hard to control your portions when eating out. Even in a casual restaurant, expect to be served at least two times what you need. Changing your expectations and changing your portion sizes, it will make gaining weight much more accessible. Start by ordering a half portion of whatever you want or share with a friend when eating out. Remember that a serving size is no longer what it used to be in restaurant cuisine; often, servings are three times as large as they should be. So don’t get too caught up on an exact number of calories but instead look at what types of food groups you’re consuming and how much of each group (protein, carbohydrates, and fats) you eat per day.
Provide Access to Plenty of Nutritious Foods
The best way to ensure your loved one eats nutritious foods is to provide them with access to it. You can’t force people to eat, but you can offer options that encourage good eating. Fresh fruits and vegetables are great, but they also need protein sources like fish or lean meats. Stock your kitchen with these foods, so it’s easy for your loved ones to grab a quick snack when they are hungry. Healthy snacks like nuts, seeds, and yogurt are also great for Golden-age adults trying to gain weight in their golden years.
Increase the Appetite
Our appetites tend to decrease as we age, and some aging adults find it challenging to eat all of their daily meals. If your appetite is on a downward trend, try to make food appealing again by exploring new recipes and trying out different foods. You might be surprised at how much you enjoy new types of food if you re-approach your meals with an open mind. Many who struggle with low appetites also work with health issues such as diabetes, making it difficult for them to eat without experiencing some side effects. If that’s true for you, talk to your doctor about supplements or medications that might help keep you healthy during mealtime and allow you to maintain a more regular schedule.
Encourage Nutritious Snacking
If you’re over 50 and want to gain some healthy weight, your best bet is to fill your plate with nutrient-dense foods that provide enough energy and fiber. When you fill-up on nutritious snacks like whole grains, nuts, legumes, fruits, and vegetables, you’ll feel full without feeling weighed down. Keeps a little notebook nearby when you go grocery shopping so you can write down a few new snack ideas for healthy meal ideas throughout the week.
When a loved one starts losing their ability to chew their food, pureeing meals is a great way to ensure they get a nutrient-rich meal without having to change anything else about their daily routine. Pureeing isn’t just for babies! While you might be used to thinking of baby food when you hear about purees, all adults can benefit from smoothies that allow them to enjoy familiar flavors while also maximizing nutrients.