Safe Indulgence for Seniors During the Festive Season

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The festive season is a time of joy, tradition, and connection, especially for seniors. Celebrations like Chinese New Year bring families together, creating opportunities to bond over meaningful conversations and indulge in traditional foods rich with cultural significance. For our ageing population, these gatherings hold even greater importance, providing not just companionship but also a chance to savour cherished festive moments.

However, it is essential to ensure that dietary choices align with our loved ones’ health needs, particularly for individuals managing chronic conditions such as diabetes or hypertension. Thoughtful planning and mindful decisions can allow seniors to enjoy these occasions safely and comfortably.

This focus on well-being is becoming increasingly vital as Singapore faces a rapidly ageing population. By 2026, Singapore is set to reach super-aged status, with over 21% of the population aged 65 and above. In his speech at the AIC Community Care Work Plan, Minister for Health Mr Ong Ye Kung highlighted a significant trend: ten years ago, the number of seniors aged 85 and above was approximately 36,000. Today, that figure has surged by nearly 80% to 64,000, and it is expected to double in the coming years.

As a Senior Principal Dietitian, I’ve seen how balancing festive indulgence with health-conscious choices can help seniors fully enjoy the celebrations while safeguarding their well-being.

Festive Foods and Smart Alternatives

Chinese New Year is synonymous with indulgent dishes symbolising prosperity and happiness. However, seniors can still partake in these delights by making mindful adjustments. For example, steamed fish—a traditional dish symbolising abundance—is an excellent choice for lean protein. Preparing it with ginger, spring onions, and a drizzle of low-sodium soy sauce keeps it flavorful yet heart-healthy. Choosing omega-3 rich Salmon or Mackerel will also provide heart friendly benefits, as well as help nourish the brain and eye functions.

Some seniors may lose their ability to detect salty tastes, leading them to add more soy sauce or other salty condiments to their meals, potentially increasing their sodium intake. Families can use non-salt taste enhancers like lemon, herbs, and spices to flavour dishes to mitigate this. For example, adding a dash of lemon to steamed fish or incorporating fresh herbs into vegetable stir-fries can enhance flavour while keeping salt levels in check.

From a geriatric dietitian’s perspective, it is essential to prioritise overall nutrition over rigid dietary restrictions for frail seniors above 70 years old. At this stage, it is more important to ensure adequate food intake than strictly adhering to low-cholesterol or low-fat diets, as many elderly individuals are not meeting their protein and micronutrient needs. Therefore, incorporating nutrient-dense dishes like abalone soup, chicken, mushrooms, and chap chye can be beneficial.

Hydration and Beverages

Staying hydrated during celebrations is particularly important for seniors, especially in a super-aged society where health complications like dehydration are common and exacerbated by the Elderly losing the ability to feel thirsty. Water should remain the primary beverage, but options like barley water or chrysanthemum tea can add a festive twist and are also good for the kidneys. These traditional drinks are light, refreshing, and beneficial for digestion.

Alcohol consumption should be approached with caution. Alcohol dehydrates the body, disrupts blood sugar levels, and can interfere with medications for conditions like diabetes or hypertension. Seniors should only consume alcohol in moderation after eating a small, balanced meal. Non-alcoholic alternatives such as sparkling water infused with fresh fruits or light jasmine tea are ideal. Notably, seniors should avoid drinking alcohol on an empty stomach.

Building a Balanced Holiday Plate

Many traditional Chinese New Year snacks, such as pineapple tarts and love letters, are high in sugar and fats. Seniors can enjoy these treats in moderation by limiting portions and pairing them with healthier options like baked nuts or seeds. Sharing snacks during gatherings is another way to indulge while keeping consumption balanced.

Creating a balanced plate during Chinese New Year dinners can ensure seniors enjoy their meals while prioritising health. Fill half the plate with steamed or stir-fried vegetables, a quarter with lean protein such as steamed fish or tofu, and the remaining quarter with complex carbohydrates like soft brown rice or whole-grain noodles. This approach allows room for festive dishes while maintaining a nutritious balance. Such habits align closely with the dietary guidelines recently rolled out by the Health Promotion Board, which emphasise nutrient-dense foods and portion control to support healthy ageing.

 

Contributed by Mary-ann Chiam, Senior Principal Dietician of Allium Healthcare


Images: Envato, Pexels and Unsplash (Header)

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