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Do Nutritional Needs Change as You Age?

We know that the nutritional needs of adults differ from those of children, but what about older adults – do they have unique nutritional needs as well?

Life expectancies have increased significantly almost everywhere in the world. In order to reap the benefits of living a longer life, with the ability to cope with the mental and physical challenges that are part of the aging process, older adults do need to eat differently. In particular, the aging population needs to eat the following:

• An adequate amount of calcium and Vitamin D to promote healthy teeth and bones and avoid fractures and osteoporosis. The best sources of Vitamin D are fortified cereals and fish, while non-fat dairy products and dark green leafy vegetables are good sources of calcium.
  
  
• Fruit, vegetables and whole grains that provide the fiber you need to maintain a healthy digestive system and regular bowel habits. Constipation is often a problem for older adults. Fiber-rich foods include pears, dates, corn, dried beans and peas, bran cereals and potatoes with skins. Drinking at least eight 8-ounce glasses of water and regular exercise also promote regularity.
  
  
• Protein - especially vital for older adults who experience physical and emotional stress. Protein-rich foods include meat, fish, dried beans and peas, and tofu. These foods also help to reduce muscle loss caused by aging.
  
  
• Fats from fish, nuts, seeds and vegetable oils are actually good for you. Fats to limit or avoid entirely are saturated and Trans fats. Cheese, ice cream, high fat dairy products and meats, chicken skin, lard, shortening, and coconut and palm kernel oils contain large amounts of saturated fats, while baked goods are generally loaded with Trans fats.

Because older adults are probably not as active as younger adults, calorie requirements are not as high. Their body's metabolism has probably slowed down considerably. A more sedentary lifestyle and change in metabolism may cause weight gain. If this is the case, selecting foods with a higher nutrient content and avoiding empty calories in fats and sugars helps maintain weight.

On the other hand, some older adults suffer from malnutrition because they do eat unhealthy diets or no longer cook for themselves. This is dangerous because malnutrition weakens the immune system, increasing the risk of infection. It can also contribute to mental confusion.

If you or a loved one has a concern about healthy aging, feel free to talk about it at your next visit. We have plenty of suggestions to make older years - golden years.