In aging, energy needs decline with decreased lean body mass and less physical activity, but the need for nutrients such as vitamins B6, B12 and D, calcium, iron and zinc might increase. Older adults need to select nutrient-dense foods to meet nutritional needs in fewer calories, know how much to eat, limit some foods such as saturated and trans fat and enjoy their meals for optimal health.
Eating Well
To meet nutrient requirements, older adults need a well-balanced diet consisting of a wide variety of foods including whole grains, vegetables, fruit, low-fat dairy products, beans and nuts, lean meat and eggs and liquid oils low in saturated and trans fat. Fluid intake is critical because the sensation of thirst is diminished, and older persons can easily become dehydrated. A well-balanced diet supports health and well-being and helps in the treatment and prevention of chronic diseases such as osteoporosis, hypertension and cardiovascular disease.
Modified Food Pyramid
Researchers at Tufts University created a Food Guide Pyramid for Older Adults that corresponds to the USDA MyPyramid but is tailored to the needs of older adults with typically slower metabolic rates and less physical activity. Choose servings from each of the food groups to ensure intake of all the needed vitamins, minerals, protein and other important nutrients.
Loss of Appetite
The senses of smell and taste decline with age and as a side effect of some medicines, so food has less flavor and might even taste bad. That contributes to inadequate food intake and compromised nutritional status. Also, stomach problems such as too much gas or constipation might cause older adults to avoid certain foods and miss out on important nutrients. A dietitian or doctor can help with these problems.
Chewing and Swallowing
If problems with chewing or swallowing exist, there might be trouble eating foods such as meat and fresh vegetables and fruits. Try substituting fruit juices and soft canned fruits, vegetable juices and creamed vegetables. In place of meat, eat ground meat and other protein sources such as eggs, milk, cheese, yogurt, pudding and cream soups. Cooked cereals, rice and bread puddings can provide carbohydrate if bread is difficult to chew.
Food Preparation
Trouble driving, walking or standing for a long time and lack of transportation interferes with shopping and meal preparation. Have groceries delivered or engage Home Health Services or family members to do the shopping. The Administration on Aging Elderly Nutrition Program provides nutritious home-delivered meals and congregate meals in group settings at no cost to people older than 60 and their spouses. Each meal served provides at least one-third of the daily recommended allowance of nutrients to meet the dietary needs of older adults and provide social contact that also promotes health.
References
- "Nutrition Across the Life Span"; Mary Kay Mitchell; 2003
- National Institutes of Health: National Institute on Aging: Senior Health: Eating Well as You Get Older
- Tufts University: Modified MyPyramid for Older Adults
- Health and Human Services: Food and Drug Administration: Eating Well as We Age
- Department of Human Services Administration on Aging: Elderly Nutrition Program Fact Sheet
