(SDN) Special Health and Nutritional Requirements for Older Adults Lesson
Special Health and Nutritional Requirements for Older Adults
Eating right and staying fit are important no matter what your age. As we get older our bodies have different needs, so certain nutrients become especially important for good health. Older persons are particularly vulnerable to malnutrition. Moreover, attempts to provide them with adequate nutrition encounter many practical problems. First, their nutritional requirements are not well defined. Since both lean body mass and basal metabolic rate decline with age, an older person's energy requirement per kilogram of body weight is also reduced. The best way for an elderly individual to maintain optimum levels of health is to eat a balanced diet recommended for that age group.
Fiber
Older adults should eat more fiber-rich foods to stay regular. Fiber can help lower your risk for heart disease, control your weight and prevent Type 2 diabetes. Older adults should also eat whole-grain breads and cereals, and more beans and peas — along with fruits and vegetables which also provide fiber.
Calcium and Vitamin D
Older adults need more calcium and vitamin D to help maintain bone health. The should have three servings of vitamin D-fortified low-fat or fat-free milk or yogurt each day. Some other calcium-rich foods include fortified cereals and fruit juices, dark green leafy vegetables and canned fish with soft bones. If older adults should take a calcium supplement or multivitamin, they should choose one that contains vitamin D.
Potassium
In older adults, increasing potassium along with reducing sodium (salt) may lower the risk of high blood pressure. Fruits, vegetables and low-fat or fat-free milk and yogurt are good sources of potassium. Selecting and preparing foods with little or no added salt are also healthy for older adults.
Vitamin B12
Many people older than 50 do not get enough vitamin B12. Fortified cereal, lean meat and some fish and seafood are sources of vitamin B12. Older adults should ask a doctor or a registered dietitian nutritionist if there is a need for a vitamin B12 supplement.
Fats
Foods that are low in saturated fats and trans fat help reduce the risk of heart disease in older adults. Most of the fats you eat should be polyunsaturated and monounsaturated fats. Individuals should check the Nutrition Facts panel on food labels for total fat and saturated fat.
Our bodies change as we age. Age-related changes can affect how your body processes food, which influences your dietary needs and affects your appetite. These are some of the changes:
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Your metabolism slows down. |
When your metabolism slows, your body doesn't burn as many calories, which means you need to eat less to stay at a healthy weight. As a result, the foods you eat should be as nutrient-rich as possible. |
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Your digestive system changes. |
Your body produces less of the fluids that it needs to process food in your digestive system when you get older. These changes can make it harder for your body to absorb important nutrients like folic acid and vitamins B6 and B12. |
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Your appetite may change. |
Many seniors take one or more medications for health conditions; these can cause side effects such as a lack of appetite or stomach upset, which can lead to poor nutrition. |
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Your emotional health may be affected. |
Seniors who feel depressed or lonely often lose interest in eating. On the other hand, emotional issues may cause some people to eat more and gain unwanted pounds. |
The National Institute on Aging suggests two options for older adults:
The USDA Food Guide MyPlate Plan: This plan offers tips for building a healthy, balanced diet, including:
- Make half your plate fruits and vegetables.
- Make at least half your grains whole grains.
- Enjoy your food, but eat less.
- Compare sodium in foods like soup, bread, and frozen meals — and choose the foods with lower numbers.
The DASH Diet: The DASH eating plan includes all the key food groups, but is designed to help reduce blood pressure and emphasizes foods that are heart healthy. These are recommended daily serving amounts:
- Grains: 7 to 8 ounces
- Meat and beans: 6 ounces or less of chicken, meat, and fish plus 4 to 5 servings of nuts, seeds, and/or dried beans per week
- Milk: 2 to 3 cups
- Vegetables: 2 to 2.5 cups
- Fruit: 2 to 2.5 cups
- Oils: 2 teaspoons
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