Regardless of a person's age, the healthiest way to eat is with a varied and balanced diet like that of the Mediterranean region. Still, our nutritional needs are not exactly same at all stages of life because the organism changes with age. It develops new needs and suffers from certain deficiencies. Therefore, the diet of the elderly should follow some basic norms and address not only the bodily changes that come with age but also changes in lifestyle.

Experts in geriatric nutrition say that in general, senior citizens in Spain are well nourished. This is so in the case of elderly people who live with their children or in nursing homes, but less so in the case of those who live alone or suffer from some kind of incapacity. Here, the risk of malnutrition goes up alarmingly.

The organism undergoes a series of changes in old age. The first is that lean body mass diminishes, raising the percentage of fat. In the same way, bone mass dwindles, a phenomenon that in women begins after menopause. There are also changes in the sense of smell and taste: they are less sharp, so it is more difficult to appreciate the aroma and taste of many dishes. This influences appetite, so many elderly people prefer foods that are heavily seasoned. They also undergo hormonal and metabolic changes that also affect their appetite, and absorb essential minerals like iron and calcium less efficiently. The same applies to vitamins like B12.

Nor to be forgotten is that many senior citizens have dental problems, have lost teeth and must use false ones. This is directly related to how easy or hard it is for them to eat. Another important issue is correct intake of fluids. Older people lose some of their ability to experience thirst, and stop drinking water and other liquids simply because their feel no desire to.

All of these factors and bodily changes require, first of all, a diet with regular meals of varied and appealing dishes so that the elderly person's appetite is stimulated. It should include fruits, vegetables and dairy products - soft cheeses and yogurt - that give that the body the proper intake of calcium. It is true that some senior citizens revert to child-like eating habits and shun these kinds of foods. But it is essential that they eat them. Fish and eggs will give them the protein they need. At the same time they should limit their intake of meat, especially meat that is rich in fat. Eating too much meat is not good at any age. And in the case of elderly people, since they burn fewer calories than young people or children, the risk of obesity is greater. It is better for their calories to come from grains, pasta and nuts.

As for consumption of liquids, this must be done regularly. It need not be water alone. Senior citizens can drink fruit and vegetable juices, and also herbal teas with a bit of sugar. As it is not good for them to use a lot of salt, since this retains liquids and is bad for those with hypertension, they can season food with aromatic herbs and other condiments that make foods tasty and healthy.

If the elderly person is healthy and not on medication that forbids it, he or she can have a small glass of wine with their meals. Moderate intake of sweets is not banned either. This is because sugar is food for the brain and it has been show that it enhances cognitive functions such as learning and memory, and lifts people's spirits. Many elderly people have no appetite because they are depressed. For this reason, and dietary considerations aside, it is essential that they socialize with relatives and friends, and get some physical exercise. Taking a daily walk will help them avoid gaining weight and alleviate bone and muscle problems associated with old age, such as arthrosis.