The Best Foods to Help the Elderly Gain Weight

While our culture tends to focus on the benefits of weight loss, the opposite can be true for seniors. It's fairly common for older adults lose weight when they don’t want to, and it can be a struggle to gain it back. 

Weight loss and malnutrition in seniors can be caused by a number of factors, including illness or injury. Losing weight can lead to more serious health issues, so it’s important to work on gaining the lost pounds back as soon as possible. Want to help a loved one gain some weight? We've got some great tips for managing weight gain in older adults.

What causes weight loss in older adults?

Unintentional weight loss is a notable problem for seniors and can be a symptom of declining health. Our first tip? If you're at all worried about weight loss, seek the expert advice of a medical professional. A doctor may be able to identify the underlying cause and, with a proper medical diagnosis, remedy the core issue.

Some of the more common causes we've seen include:

• Poor appetite and illness. Cancer is the leading cause of weight loss in 24% to 38% of cases in the elderly.
• Depression and anxiety disorders may coincide with weight loss.
• Aging can lead to sudden weight loss due to muscle mass declining. 
• Decreased daily living skills. When an older adult is no longer able to perform activities of daily living (ADLs) this can negatively affect shopping and cooking for themselves. And without a well-balanced diet, weight loss is bound to occur.
• Poorly fitting dentures or not having dentures at all.
• The side effects of certain medications can be a major cause of weight loss for seniors.

Negative effects of weight loss in older adults

Unexplained weight loss has other impacts, too. Here's a short list of what can happen to older adults when they lose weight too quickly

• General fatigue
• Inability to perform ADLs like bathing, dressing and grooming
• Falls and injuries
• Need for long-term care, such as assisted living or skilled nursing facilities (SNF)
• Illness or infections

How to help seniors gain weight

Seniors can gain healthy weight and avoid the negative health effects of being underweight by focusing on calorie intake and appetite stimulation. This list is a great way of helping your loved one gain back the weight that they need to be healthy. 

• Keep on movin'. While it may seem counterintuitive to add exercise to the regimen, physical activity will add muscle to their body. The exercise will also help stimulate their appetite and the muscle will help with weight gain.
• Find soft foods that are easy to digest. For seniors with dental problems or swallowing issues a soft food diet is the key to weight gain. Need some inspiration? We've got a great list of soft foods to help you kick start a new way of cooking.
• Add calorie boosters. If three meals and snacks seems too much or the weight just isn’t coming, try a calorie booster. A calorie booster is a food that is small but has a large amount of calories. It is very helpful for weight gain and added calories. As always, read the nutrition labels to ensure that what you're serving is both healthy and calorie-dense.
• Eat natural. Eat whole grains, fresh fruit, dried fruit, vegetables, dairy, nuts and seeds and lean protein for weight gain. While it may be tempting to lean into desserts or sugary snacks for a calorie boost, try to stick to natural foods.
• Supercharge the flavor profile. As we age, our taste buds become less sensitive and we "lose" our sense of taste. Look for flavor-rich foods that will make eating pleasurable. After all, food is too good to be boring!
• Make it social. Eat meals with friends and family members. Seniors can face depression as they age. Depression can play a part in a senior’s loss of appetite. Give them something to look forward to such as good conversations while they are eating.
• Slow and steady wins the race. Pack small portions with big nutrient-rich foods. Older adults typically eat smaller portioned meals. Make sure that no matter how small the meals are they are filled with good nutrients and proteins.
• Have meals delivered to them. If your loved one or family member does not like the thought of cooking, find a service that will deliver meals directly to them.
• Combat dry mouth. Certain medications can cause dry mouth which then in turn can cause a lack of appetite. Have your senior use a mouth rinse or a sugarless gum to stop the dry mouth and help bring their appetite back.

Foods to help seniors gain weight

There are many foods that can help elderly people gain weight. Here is a list of healthy high calorie foods and ingredients that can be a part of daily meals for your loved one.  

• Meal replacement shakes like Ensure or Boost.
• Seven servings of fruits and veggies a day.
• Carbohydrates such as whole wheat bread or brown rice.
• Drink and eat your calcium and vitamin D in foods like white, navy, or baked beans. Also, almonds, sesame seeds, chia seeds, and broccoli.
• Eat protein. Meat, poultry, fish, eggs, legumes, tofu, nuts, and seeds are excellent sources of protein.
• Smoothies are a great source of nutrients in a small serving. They are also helpful as a way to add fluids to their daily diet.
• Nuts such as cashews, nut butters, and seeds.
• Avocados can be mashed, sliced, or blended to make for an easy ingredient in a variety of meals. They are also a great source of potassium.
• Full fat yogurt. Seniors need the nutrition of whole milk, yogurt, and cheese.
• Healthy oils. Olive oil, coconut oil, and vegetable oils can be used as a dressing or baked into many foods for healthy fat.
• Coconut can be added to soups or baking recipes.
• Sweet potatoes and starches. These carbs can be made into several soft variations to help promote weight gain.

Maintaining healthy weight gain and a healthy lifestyle is important for seniors, who can have an increased risk of health problems if they are underweight. It's challenging for some older people to gain weight and keep it at the right level, but not impossible. By choosing nutrient-dense foods like lean meats or avocado oil, you or your loved one will be well on your way towards achieving both physical fitness and maintaining a good body weight.