How to gain weight in a healthy way for someone who is 60 years old

Changes in total body weight vary for men and women. Men often gain weight until about age 55, and then begin to lose weight later in life. This may be related to a drop in the male sex hormone testosterone. Women usually gain weight until age 65, and then begin to lose weight. 

Try below tips to gain weight after 60 

Create a routine. Encourage seniors to start eating at the same time every day. This can train the body and mind to expect and even look forward to an upcoming meal. 

Pack in those nutrients. Seniors may find a big plate of food daunting, so instead of trying to get them to eat big portions, make sure that what they ARE eating is packed with good stuff, like vitamins, minerals, protein and complex carbohydrates. Healthy fats like nuts, avocados, olive oil and whole milk dairy products can also raise the calorie count without adding a lot of extra mass to their plates.

Eat with others. Depression and loneliness are associated with loss of appetite in seniors. Your loved one may enjoy mealtime more if they see it as an interesting social activity rather than a chore. Offer to eat meals with them on a regular basis and ask others to do the same. You can also encourage them to seek out opportunities to eat with others who live nearby or who are part of the same faith-based community or other civic organization.

Fight dry mouth. Dry mouth is a common side effect of medication and, apart from being uncomfortable, it can also affect appetite. Suggest that your loved one use a mouth rinse, brush their teeth or chew sugarless gum before a meal to treat dry mouth and help their appetite return.

Sandwiches, chicken nuggets, fruit and other items that can be eaten by hand may be more appealing.

Encourage healthy snacking. Seniors may prefer snacking to eating full meals, and that’s OK. Help your loved one choose a variety of easy-to-eat, healthy snacks to keep handy. Include high-protein, high-calorie options like meat and cheese roll-ups, full-fat yogurt and peanut butter crackers. 

Eat enough food

Many older adults don’t eat enough food. This can increase the risk of weight loss and vitamin and mineral deficiencies.  Try the following:

Eat smaller meals more often.

Choose high calorie and high protein foods at every meal and snack. Include full fat foods like cheese with 20% or more M.F. (milk fat) and 3% M.F. yogurt.

Choose eggs, meat, poultry, fish and nut butters. Try Baked Chicken and Potato Dinner or Protein Bars for a snack.

Add healthy fats or oils to your usual foods such as drizzling olive oil on your steamed vegetables or adding non-hydrogenated margarine to your brown rice.

Drink high calorie or high protein fluids after your meal or snack. Try a milkshake or whole (homo) milk with added milk powder for more calories.

Eat foods with the right texture

Dentures that don’t fit or missing teeth can make it hard to eat foods that younger usually enjoy. Changing the way food is made or choosing different foods may help. 

Grind your food with a food processor.

Cook your food longer to soften foods such as meat, vegetables and grains.

Eat soft foods such as yogurt, meat loaf, avocado and eggs. Click on Eating Soft Foods for menu planning ideas.

A nutritional supplement may be a powder, liquid or pudding and provides added calories, vitamins and minerals. If taking a liquid nutritional supplement, take it between meals to leave more room for solid foods, at mealtime. For a home-made, liquid nutritional supplement try the Sunny Orange Shake.  

What are the best supplements for seniors?

Along with calcium and vitamins D and B12, vitamin B6 makes the NIA's list of nutrients that older adults sometimes need to boost. Vitamin B6 helps protect nerves and form red blood cells. Potatoes, bananas, and chicken are good sources for weight gain.

Conclusion 

Making small changes in eating habits can help older to avoid unplanned weight loss. If they have had unplanned weight loss in the last 12 months, then speak to doctor.

Image Source - Google