As our priorities and habits change due to the Covid-19 epidemic – at both the individual and the social level – caring for the elderly has become all the more crucial, especially because these individuals over 75 are the group most susceptible and potentially weakened by the virus. This means we need to give them more care and attention, paying special attention to their diets, so they can maintain a healthy immune system. From (very careful) contact with close relatives to small changes that can make a difference, even at the dining table. We asked Mariangela Rondanelli, Professor of Applied Dietetic Sciences and Techniques (University of Pavia) and supporter of the Barilla Brand Advisory Board – who also specializes in geriatric patients – for her opinion.
Professor Rondanelli, quarantine has changed everyone’s daily habits, especially for people over 75. What risks does this group face now that physical activity is confined to the home?
The greatest risk for people over 75 years of age is a potentially significant drop in muscle mass. While this may be a risk for anyone in quarantine, it is more aggravated in this case because we see a general physiological decline starting at the age of 50. So – proteins, vitamins (such as vitamin D), and minerals are important – and especially specific substances like B vitamins, folic acid and vitamin B12. Combined with advice from your doctor, taking supplements and making strategic food choices can make this possible. Fish, for example, is rich in vitamin D, noble proteins, and Omega 3.
What are the best food choices for individuals over 75 in quarantine?
I suggest focusing on a balanced diet – playing with variety and seasonality to keep things from getting monotonous. If it’s difficult to go grocery shopping often, it’s best to focus on frozen vegetables, which are easier to conserve and rich in vitamins, minerals, and fiber.
What about animal protein. Do you have any specific suggestions?
Yes, it’s important to eat red meat once a week. And choose fish or white meat for the rest of the week. How you cook it is also crucial: It’s better to focus simple meals – without pulling down the dishes for overly elaborate sauces and recipes. If you have digestion problems, blending food can be a very useful solution.
Fruit: Should it be eaten with meals or as a snack?
It’s not important when you eat it, but it’s essential – to give our body five portions a day between varying (raw or cooked) fruit and vegetables. The same goes for the elderly; the important thing is to diversify and to follow the seasonality of the raw ingredients as much as possible.
Does forced inactivity lead to a reduction in how many calories we should eat – even for people over 75?
Yes, even people over 75 will need to adjust their diets. For them, I have prepared an example of a balanced diet with an intake of about 1600 calories per day – taking the required quarantine and inactivity into consideration.
DAY 1
Breakfast:
- 30-40 g ricotta or spreadable cheese; or 1 jar (125 ml) low-fat yogurt (Choose your favorite flavor: au naturel, coffee, vanilla, fruit, etc.); or 1 cup (150-200 ml) milk, 1-2%
- Tea and/or coffee (with milk, no sugar)
- 4 whole wheat biscuits (30 g)
- 10-15 g honey or jam
- 10-15 g dried fruit or nuts
Morning snack:
- Remember to drink! (Water, herbal or green tea...) without any added sugar or with a sweetener.
- 1 fruit (150 g) or the juice of 1 orange
- 2 slices of toasted whole-wheat bread or 2 whole-grain biscuits
Lunch:
- 60 g pasta (preferably whole-wheat – e.g. pasta with beans; pasta with lentils; or pasta and chickpeas)
- 40 g dried legumes (soaked for 24-48 hours); or 100-130 g fresh, frozen or canned legumes (can also be used in a second course in a salad or as meatballs)
- 200 g raw or cooked vegetables
Afternoon snack:
- Remember to drink! (Water, herbal or green tea...) without any added sugar or with a sweetener.
- 125 g low-fat yogurt
- 30 g whole-grain cereal; 30 g crackers; or 30 g whole-grain or whole-wheat biscuits
Dinner:
- 70 g simply seasoned pasta (whole-wheat or regular) with a vegetable sauce (e.g. pasta with broccoli); or 80-90 g bread
- 130 g simply cooked lean white meat (e.g. chicken breast, turkey or rabbit with white wine and fresh herbs to taste, or with fresh cherry tomatoes, and oregano)
- At least 200 g raw or cooked vegetables
DAY 2
Breakfast:
- 1 cup (150-200 ml) of 1-2% milk
- Tea and/or coffee (with milk, no sugar)
- 30 g or 4 whole-wheat biscuits
- 150 g fruit or 15- 20 g jam
Morning snack:
- Remember to drink! (Water, herbal or green tea...) without any added sugar or with a sweetener.
- 10 g dried fruit or nuts
- 2 whole-wheat toast slices
Lunch:
- 80 g lentil pasta with vegetable sauce
- Raw or cooked vegetables to taste
- 150 g seasonal fruit
Afternoon snack:
- Remember to drink! (Water, herbal or green tea...) without any added sugar or with a sweetener.
- 125 g low-fat yogurt
- 30 g wholegrain cereal; 30 g crackers; or 30 g wholegrain biscuits
Dinner
- Minestrone or vegetable soup (can be made using frozen vegetables) with 30 g pasta or 40-50 g bread
- 150 g low-fat fish, cooked simply – e.g. with tomatoes in the oven; grilled in a pan with lemon juice, white wine, and herbs; or 2 scrambled, hard-boiled or soft-boiled eggs with vegetables – e.g. scrambled eggs with tomato, omelette with artichokes, etc.
- At least 200 g raw or cooked vegetables
- 40 g whole-wheat bread roll
Seasoning:
- Every day you can have 2 ½ tablespoons (25 ml) of extra-virgin olive oil for seasoning dishes (best when raw).
- Every day you can have 2 teaspoons (10 g) of grated cheese (Grana Padano, parmesan cheese, pecorino, etc.) over the first course for both lunch and dinner.
*The food amounts shown in the dietary chart refer to the raw food, including waste.