Changing Nutritional Needs As We Age

Changing Nutritional Needs

Find out about the way your nutritional needs change as you get older, and how to ensure you stay properly nourished as you age.

At any one time in the UK, there are 3 million people who are malnourished or at risk of malnourishment. Those aged 65 or over are often more at risk, as our nutritional needs change as we age, and if the diet we consume is not adjusted accordingly, there are nasty consequences such as weight gain, or vitamin deficiency.

Being aware of how nutritional needs change is the first step to ensuring that your diet provides you with everything you need, and serves to keep you healthy as you move into later life. If you use home care services then you will likely have the help of your carer to provide nutritious food but if you live alone it can prove difficult to do so.

Avoiding Weight Gain

Every single ten years you age, you need fewer calories. You also need fewer calories if you move less than you used to.

Although it might be tempting to seek comforting high calorie food, it can be detrimental to your health if it leads to weight gain. As your muscles are already weaker, and your bones already weaker, adding additional strain in the way of extra weight is a really bad idea. Additional weight also strains your heart, which is already working harder in winter to keep your warm. Weight gain can also lead to conditions like diabetes, which comes with its own side effects and symptoms.

The Same Nutrients In Less Food

One of the major challenges with eating as you age is that you need the same nutrients as you did before, but you need fewer calories. You still need fruit, vegetables, legumes, low-fat dairy, healthy meats and grains and you need to eat enough to get the right nutrients in your diet. This can be a real challenge when you have to eat fewer calories to avoid weight gain. In some instances you may even require more of certain vitamins or minerals as you did before. Vitamin B12 and Vitamin D are key examples of this as you lose the ability to absorb it as well after you get to age 50. Vitamin D is needed so we can absorb calcium so, one nutrient deficiency can lead to another.

Hydration Is Important

Hydration is so important at every age and it continues to be important as you age. The problem is we can forget to drink when we get older, or we might not even notice our thirst. For this reason, you may need to create some sort of system with a jug of water in the fridge you have to work through every day, leaving you with an empty jug by the time you go to bed.

Lack Of Appetite

Appetite loss can happen very easily as we age, for a number of reasons. This can cause problems with consuming any food at all, let alone foods that are nutrient dense. It is important to find out the reason for appetite loss, and to consume high nutrient easy to consume meals in the meantime, such as soup or smoothies.

Seek Further Help If You Need It

It is so important that you seek further help with your nutrition if you need it. Your GP can test you for any deficiencies and advise you on the best diet to follow moving forward. If you struggle with making meals, or getting out to shop, it could be worth considering some sort of homecare, whether that is a home help, or a live-in carer. A home help providing homecare services could drop in and give you support with nutrition and other tasks for an hour or an afternoon a day, a live-in carer can provide much more substantial all-round support dependent on your needs. You can find out more about live-in care on the Live-in Care Hub website, and more about all kinds of care on the UK Care Guide website.

Teach Kids in Making Cotton Candy

Not will your child enjoy the treat himself, but is making him help you about making the sweet, sugary product, he will learn valuable lessons about work. And with cotton candy as your starting point, your child will associate work and industry with enjoyment and fun.

Of course, safety will be your utmost concern here, as you would not want your child’s opportunity for learning end up in disaster. Follow the steps below so that your kid will have fun learning:

1. Let your child plug in the candy floss machine. Make this an opportunity for you to vividly explain to your child about the dangers of improper handling of electrical device. Be sure to assist your child how to properly do the plugging the first time you make him do it.

2. Allow your child to scoop out sugar as specified in the directions. This step is a perfect opportunity to explain to your child about measurement. Have the child mix the sugar with a small amount of a specified food coloring. This is a perfect time for your child to understand that there is always enough of everything.

3. Have you and your child wait about 3 to 5 minutes for the cotton candy to form. This particular step will make your child realize the value of proper time and waiting. This is also an opportunity for you to explain to your child how cotton candy is formed. Catch your child’s attention by explaining how the sugar is melted first and converted into a liquid inside the machine’s extruder, after which it is thrown out through the tiny holes surrounding the extruder, finally solidifying into threads of spun sugar.

4. Teach your child how to collect the finished product with a paper cone. Remember that even adults need repeated practice before attaining perfection in making something, and this is so much more true for a child. In this step, you can arouse your child’s creativity by explaining to him the many different ways how the finished cotton candy is collected from the machine, and the endless ways to present the finished product.

5. Let your child participate in cleaning up the mess after being done with your cotton candy making session. Let him help you in cleaning the parts of the candy floss machine, using a cleaning sponge and washing it with warm water.

Sugar Free Desserts

This term desserts can easily apply to many types of foods like tarts, cakes, cookies, gelatins, biscuits, pies, ice creams, sweet soups, custards and puddings. Fruit has also lately been found in dessert items. Some important sugar free dessert tips have been explained below.


This is a baked fruit dessert that is made with the help of layers of buttered bread crumbs and fruit.


Buckle is a cake with fruit that is foiled into a batter before it is baked and a crumbly streusel topping is put on top of it.


A cobbler is a baked fruit dessert that has a very thick biscuit crust in it that makes it even more delicious.


This is a baked fruit dessert that comes with a crisp and an extremely crunchy topping.


This is a British name that is given for a crisp and a crunch that has oatmeal as the topping.


This is a baked fruit dessert that comes with fruit that is sandwiched between various two layers of sweetened buttered crumbs.


Fool is a popular dessert that is made of various chilled pureed fruit folded into a whipped cream.


Grunt is a fruit dessert that is topped with biscuit dough and is steamed or stewed.


Pandowdy is a baked fruit dessert that is topped with the help of biscuit dough which becomes crumbly and crisp after it is baked completely.

Basic types of sugar free ice cream makers

Easy Fruit Salad Recipes

Very Berry Salad

What you need:

  • 1 cup fresh blueberries
  • 1 cup fresh blackberries
  • 1 cup fresh raspberries
  • 1 cup fresh strawberries, quartered lengthwise
  • 1 teaspoon white sugar

In a medium glass bowl, mix together blueberries, blackberries, raspberries and strawberries. Sprinkle with white sugar. Cover and refrigerate for at least 1 hour before serving.

Herbed Fruit Salad

What you need:

  • 2 kumquats, seeded and chopped
  • 1 pear, peeled, cored and chopped
  • 1 cucumber, peeled, cored and chopped
  • 1 1/2 cups water
  • 1 1/3 cups quinoa, rinsed
  • 1 cup coarsely chopped watercress
  • 1/4 cup olive oil
  • 2 1/2 tablespoons fresh lemon juice
  • 2 tablespoons chopped cilantro
  • 1/2 teaspoon kosher salt

With the 1 1/2 cups water, bring the quinoa to a boil in a medium saucepan. Reduce heat to low and stir constantly for 10-12 minutes. Remove from heat, drain and allow to cool. Mix together kumquats, cilantro, olive oil, lemon juice and kosher salt in a small bowl. Set aside to steep. In a large bowl, combine pear, cucumber and cooked quinoa. Add the dressing to the bowl, stir then serve.

Butterscotch Fruit Mix

What you need:

  • 4 apples, diced
  • 2 cups frozen non-dairy whipped topping, thawed
  • 2 cups crushed pineapple with juice
  • 1 cup dry roasted peanuts
  • 1/2 cup instant butterscotch pudding mix

In a medium bowl, combine diced apples, peanuts and pudding mix. Mix until ingredients are thoroughly combined. Add whipped topping and crushed pineapple to the mixture then stir. Cover and refrigerate overnight before serving.

About Cakes

As mentioned above, there are so many cakes for you to choose from. These include chocolate cakes, cheesecakes, ice cream cakes, carrot cake, and molten chocolate cake. This list combines to make a very delicious list and a one that can never be avoided no matter what. There are so many bakeries and kuchen making places these days and this has caused a lot of furor as far as the different types of cakes is concerned.

– Avocado cake – This is a cake that is prepared by using Avocado.

– Aranygaluska – This is a cake that contains a vanilla custard and also yeasty dough.

– Basbousa – This is a traditional sweet kuchen that contains Somali and it is made by using cooked farina and Semolina in a simple type of syrup. Coconut is also a very popular and a common addition in this type of kuchen. On an optional basis, this syrup can also contain rose water and orange flower water.

– The beer cake- This is a kuchen that is prepared with beer as beer is used as the main ingredient.

– A common birthday cake – This is obviously the usual birthday cake that is made for birthdays. It contains sponge and chocolate all the time as these are extremely common ingredients. This type of kuchen can also represent the age of the person of whom the day is being celebrated for.

– Cassata – Everyone knows about cassata because it can be purchased in almost all countries. It is a very tasty cake and there is no need to avoid such a cake. Cassata is extremely popular across the world. It is one of the important varieties of cakes.

Yummy Blueberry

It is fun and easy to make, so spend some quality time with your children, and include them in the process. Also, if blueberries aren’t your berry of choice, consider substituting them with another preferred berry, like strawberries, black berries, or mixed berries.


  • Cobbler Mix Ingredients.
  • 1 Cup Bisquick.
  • 1 Cup Sugar.
  • 1 Cup Milk, Skim.
  • Blueberry Filling Ingredients.
  • 5 Cups Blueberries.
  • 1/2 Cup Sugar.
  • 1/3 Cup Flour.
  • 1/2 Teaspoon Cinnamon.
  • 1/8 Teaspoon Sea Salt.


  1. Cobbler Mix Instructions: Combine all three ingredients, and mix them until the batter is consistent (it should be kind of watery compared to pie dough, cake mix, and pancake batter).
  2. Pour the mixture into a 9 x 13 baking dish or a baking dish similar in size.
  3. Set the dough aside to make the blueberry filling which should only take about 3 to 5 minutes.
  4. Blueberry Filling Instructions: Wash the berries thoroughly. Sift through the blueberries looking for over ripe, under ripe, or moldy, and throw them away.
  5. In a large bowl mix the blueberries, sugar, flour, cinnamon and salt with a rubber spatula.
  6. Pour the mixture over the Bisquick cobbler mix. You may also store the dough in the refrigerator in an airtight container for up to 24 hours.
  7. Bake the cobbler at 400 degrees for 40 minutes.
  8. Allow the cobbler to cool for 10 minutes before serving with your topping of choice, or just plain.

Cook Time:

Prep time: 10 min.

Cook time: 40 min.

Ready in: 50 min.

Yields: Serves six to eight people.

This Dessert is Healthier Than You Think:

Blueberries are extremely healthy. Just one serving of blueberries, which is one cup, contains only 80 calories. They are also very high in vitamin C, and contain a healthy amount of fiber, vitamin A and potassium, as well. Blueberries are a great anti-oxidant which fights cancer and heart disease. According to, they are a great source of phytonutrients which are compounds that are good for the brain and enhance the memory, as well as, fight brain related diseases like Alzheimer’s disease. I used the “Heart Healthy Bisquick” that has less fat, carbohydrates, and calories than the regular kind. With the exception of the sugar, this recipe doesn’t just taste good, it is good for you. As far as the sugar, feel free to use less than the recipe calls for, or substitute it for a sugar free sweetener like Splenda. Personally, I found this recipe a bit on the sweet side, but my husband and neighbors thought it was perfect!

Advantages of Yogurt

• Mechanisms

Low-fat yogurt is usually a certainly crammed inside protein but low in calories. High-protein diets will certainly help throughout as the stress loss coming from reducing appetite along with boosting metabolism. the body has lots of energy in order to digest it, increasing the calorie burn from the day. Yogurt is usually filled with vitamins. One serving is a significant source of potassium, phosphorous, riboflavin, iodine, zinc, and vitamin B5 (pantothenic acid). Yogurt also contains B12, which maintains red blood cells and helps keep your nervous system functioning properly. “Vitamin B12 is found mostly in animal products, such as chicken and fish, so strict vegetarians can easily fall short,

• Reduced Disease Risks

Women who eat yogurt often have fewer chronic-disease risk factors, which can enhance their quality of life and increase their life expectancy.

• Ticker aid

Another good reason to heart yogurt: “Consuming fat-free and low-fat yogurt may help lower your risk of developing high blood pressure. Special proteins in dairy regulate BP, and high levels of calcium, magnesium, and potassium contribute to the blood pressure-lowering effect.

• Craving Control

Protein, abundant in yogurt, helps increase satiety and therefore helps women control their overall calorie intake for healthy weight management.

• Yogurt is less difficult to be able to digest as compared to milk.

Many people, who cannot bear with milk, either because of protein allergy or lactose intolerance, those people can enjoy yogurt. The culturing method makes yogurt more digestible than milk.

• Yogurt use in Recipes

Yogurt works as an alternate ingredient in all sorts of recipes. Plain yogurt can take the place of cream in a pinch. You can also alternate a complementary flavor of yogurt for some of the oil or butter called for in a muffin, brownie, or cake recipe. It can replace all of the fat.

The yogurt is healthiest and use well with many different dishes.

Yogurt increases the intake of calcium and B-vitamins. The lactic acid in the yogurt helps to absorb in the digestion of the milk calcium,

women eating yogurt regularly were actually taking with an higher variety involving calories and still dropping fat at the higher rate as compared to their counterparts.

Dessert Decoration Tips

1. Pick a subject

Before you start with the decoration of the course, make a subject which will complement the general theme of the party or occasion.

2. Make it colorful

A splash of color will bring your desserts to life. Choose colors that complement one another. Explore different shades and tones as long as they complement one another. It would be one best act to attract guests and keep their mouth-watering.

One amongst the simplest ways to decorate a cake or course is with fruit and nuts. For instance, use berries for a decadent semi-sweet chocolate cake, or sliced pineapples, mangoes and peaches for a refreshing tropical fruit trifle. Shred lots of colorful gems and sprinkle them over the dessert. Or cut some nuts like cashew, almonds and scatter them over your sweet dish to add that touch of elegance.

3. Make it creative as a painting

There are many ways to compose a plate. Think about the plate as if it is a blank canvas or as if you were composing the frame for a photograph. Adding totally different textures to the plate adds excitement to the visual charm of course. To illustrate, you could make some meaningful drawings suiting the theme of the party with your candy pieces over the topping of the cake.

Info of Veganism and Nutrition

Vitamin D and B-12: Vitamin D is essential to maintain the health of bone and to stop bone fracture. It can easily be obtained from sunlight. People who get too little or no sunlight should intake 15 micrograms of Vitamin D in food or through supplements. Animal derived products are a good source that is hard to get from a vegan diet, so a supplement may be necessary for vegan followers.

Vitamin B-12 is necessary for cell metabolism and 2.4 micrograms is recommended for adults. Soy products are a good source of this vitamin.

Calcium and Potassium: calcium is necessary for strong bones as well as helping in proper functioning of blood vessels and muscles, and potassium cuts the salt’s nature of raising blood pressure, decreases bone loss, and reduces the risk of kidney stones. But most of the Americans lack in adequate amount of calcium and potassium both. People older than 50, should try to get 1,000 to 1,300 mg of calcium. 700 mg of potassium is the recommended intake from food and as you are taking more amounts of dark green veggies, juices, soy yogurt and fruits being a vegan then you can easily get the recommended amount of Calcium and Potassium.

Iron and Zinc: Iron is essential to balance the hemoglobin that helps in carrying oxygen throughout the body. Adult people need children needs 7 -10 mg of iron where as an adult man should take 8 mg and woman should take 18 mg daily. A vegan diet for iron is non-heme, means this type of iron is not absorbed promptly. So Recommended Dietary Allowances for Iron is higher in vegans. Legumes, nuts and seeds, raisins fortified cereals and grains and broccoli are a good source of iron.

Zinc strengthens our metabolism and healing. It is proved that vegan needs 50{ed0a7c9e178df9eb5b220bc152ba91da3e8b2ed20a019775b54a2fc686681e4b} more Zinc in comparison of meat eaters. Zinc in Plant foods cannot be absorbed completely, so 18 years old and above needs 40 mg of Zinc on a daily basis.

Omega-3 Fatty Acids: omega-3 fatty acids are highly beneficial in inflammatory diseases, lowering blood pressure, joint pains and against depression. Incorporate ground flax seed walnuts, soy-beans, olive oil in your daily intake to get the Omega-3.

Buy Cakes on a Budget

1. Price calculation

The price of the cake will depend upon the design of the cake. The price is figured out based on the quantity of the cake and the materials used. Aside from this, it will include the cost of decorating the cake. So, if you want to save a few bucks, make sure you opt for a simple design.

2. Value vs. Price

It is an art to decorate a cake and you will pay for this art. So, if you find a low-priced cake, know that it may not be well decorated or the cake is made from cheap ingredients. So, if you can compromise on the decoration aspect of the cake, you can get a good cake without spending an arm and a leg.

3. The trick

For a cake that tastes good and is iced well, we suggest that you go to a reputable cake maker. Once you got the cake, you can get a florist decorate it with fresh flowers. It’s a good idea to prefer height over detail. The height of the cake will make it more noticeable.

4. Cake as dessert

You should divide the cost of the cake by the number of guests. This will help you save a lot of money on dessert and you will have a great event.

5. Taste vs Price

It’s not a good idea to compromise on the flavor of the cake for a few bucks. As a matter of fact, tasting cakes depend upon the quality of ingredients. Moreover, cheap cakes are usually made from a cheap pre-mixed in order to cut down on the cost. So, make sure you consider the taste of the cake as well.