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Getting the proper nutrition is important for people of all ages but eating right often becomes difficult for seniors. The elderly, who are the fastest growing segment of the U.S. population, may have a hard time getting all the nutrients required for a balanced diet. Malnutrition often presents itself as weight loss, disorientation, and lightheadedness and is often mistaken for illness or disease. If you take care of an elderly parent or grandparent there are plenty of steps you can take to help them get adequate nutrition as they get older.

The best way to find out why your loved one is not eating well is to pay attention and ask them questions. Be encouraging of honesty and openness and reassure them that they are not a burden to you or anyone else in your family. Remind them that they are important to you and that you are there to take care of them. Some of the possible causes of poor nutrition include a decrease in sensitivity of the senses of smell and taste. This affects their ability to taste and enjoy food making them less likely to eat food.

Another cause is side effects of medications which sometimes reduce appetite, make food taste strangely, or cause nausea. Many seniors are also on fixed or limited incomes and out of worry for money, they may cut back on grocery expenses or eat less-nutritious foods in favor of expensive nutritious food. Seniors also experience physical difficulties as they become frailer with age and deal with arthritis and fibromyalgia. Simple tasks like peeling fruit or standing for a long time to cook a meal become too challenging.

Here are some practical tips to ensure that your elderly senior is getting proper nutrition. Offer them nutritionally dense foods because many seniors don’t eat as much as they should. The food they do eat should be as nutritious as possible:

Offer whole and unprocessed foods that are high in calories like healthy fats like nut butters, nuts, and olive oil, whole grains like brown rice, whole wheat bread, and whole grain cereals, fresh fruits and vegetables, and protein-rich beans, legumes, and dairy products.

Make food that is aromatic and flavorful. As elderly people’s senses become dulled with age, it is important to make foods that smell strongly delicious in order to stimulate their appetite. You can intensity flavors with herbs, marinades, dressings, and sauces. Combine textures such as yogurt with granola and switch between a variety of foods during one meal to keep food interesting.

Make eating a family occasion. Depressed seniors who feel lonely and isolated are less likely to take the time to sit down to eat a healthy meal. Sit down with the whole family or invite them over on a regular basis. When mealtime becomes an interesting and fun occasion, seniors are more likely to eat and more likely to enjoy what they are eating.

Promote healthy snacks in between meals. Many seniors don’t enjoy large meals so an alternative solution is to plan for several mini-meals throughout the day. Make the meals nutritionally dense with many fruits, vegetables, and whole grains. Cut back on high sodium meals and food with high saturated fat content.

Do you recall the old saying, “breakfast like a king, lunch like a lord and dine like a pauper”?

You’ve probably heard it before but never really given it much thought.

It may be old advice but it’s very good advice, particularly the bit about breakfast. When it comes to fitness nutrition, eating a good breakfast really is the key to an effective and healthy nutrition plan.

A lot of people go without breakfast entirely. Many do so because they are convinced that this helps to control their weight. It doesn’t. Others claim to be too busy to make time for breakfast. This is just lack of planning.

Think about it; by the time you waken up in the morning your body has not had any food for probably 7 or 8 hours. Your blood sugar is at its lowest level and without refuelling, your body’s engine is going to be very sluggish and you cannot function effectively.

So a good breakfast is essential to a healthy lifestyle. In fact, it should account for at least one-fifth of your daily food intake.

A granola bar and a cup of coffee just will not do.

Breakfast should be a sizeable meal and it is important to plan it well to make sure that you get the balance you need to maximise your fitness.

Oatmeal (or porridge) is an ideal part of the meal. It is a complex carbohydrate which means that it releases energy slowly and keeps your blood sugar level steady. And it’s versatile too.

Adding fresh or frozen fruit makes it more appealing and boosts your vitamin intake as well. Or try adding dried fruits or cinnamon, vanilla or honey to give even more variety.

Protein plays an important role, but it is important to choose wisely to avoid adding too much fat. Eggs cooked with little or no fat, lean grilled bacon, low fat yogurt and skimmed milk all provide high levels of protein and can be used in a wide variety of ways to make healthy breakfast dishes.

One way to keep the protein levels up and the fat down is to use egg whites instead of whole eggs – or you can mix one whole egg with two or three whites to make a lower fat omelette or scrambled eggs.

Take time to plan your breakfast in advance to make sure that you start your daily nutrition plan well.

You might prefer to get help from a nutritionist or use a scientifically developed program like plan:one, which uses dynamic nutrition technology, to help you improve your nutrition plan.

You will soon notice real benefits in your fitness.