Healthy Aging Diet

According to the Centers for Disease Control and Prevention (CDC), the current lifespan for an American man is 76 years and the American female 81 years old. Reaching these milestone decades requires a healthy balance of eating right, exercising and moderation. As we age our energy and caloric needs decrease. To meet the challenge of consuming adequate nutrition without increasing calories requires a delicate balance of choosing nutrient-dense foods and avoiding empty-calorie snacks.

Variety

There are no set Recommended Dietary Intakes (RDI) for the older population, rather everyone over 50 years are grouped together. Although this may be challenging when trying to determine general nutrition guidelines, as we age nutrient needs become more individualized based on genetics, individual medical history and current health condition. To ensure you are getting the optimal amount of nutrients, vitamins, minerals and energy you need, the American Dietetic Association encourages incorporating a varied diet---including fruits, vegetables, protein, fiber and complex carbohydrates into your daily routines.

Fiber

As we age our digestive system tends to slow down and constipation can develop. Fiber, a natural laxative, can help to alleviate and prevent this uncomfortable condition. The recommendations for daily fiber intake from the National Academy of Sciences' Institute of Medicine are 30 grams per day for men and 21 grams per day for women. Good sources of dietary fiber can be found in grains and whole-grain products, fruits, vegetables, nuts and seeds and beans and peas.

Calcium & Vitamin D

Calcium and vitamin D insufficiency increase with age due to the natural loss of calcium from bone. This increased loss and the diminished ability of our bodies to absorb calcium from food results in a higher risk of osteoporosis. To combat these deficiencies the recommended daily amounts of calcium increase to 1,200 mg per day for men and women age 51 and over. In addition to including calcium rich foods such as milk and yogurt in your diet, a calcium and Vitamin D supplement may also be beneficial to maintain optimal bone health. Consult with your physician to determine what is best for your needs.

Protein and Fats

One of the most noticeable changes of aging is that we lose lean body mass (muscle & non-fat tissue) while gaining body fat. Between the ages of 30 and 75, overall lean body mass decreases and results in lower caloric need, without a reduction in nutrient intake. If declining energy requirements are not matched by a decrease in calories, total body fat increases. For this reason the U.S. Department of Agriculture's (USDA) Food Guide Pyramid recommends a diet low in fat, with 20 percent to no more than 35 percent of your calories coming from a fat source. Although protein recommendations do not change with age, overall protein intake does appears to decline. Therefore the USDA's recommendation for protein remains between 10 percent and 35 percent of total calories. Maintaining adequate protein in your daily diet will help keep the loss of lean body mass to a slower rate.

Conclusion

At every stage of life, our bodies change. As a result, certain nutrients become important for optimal health at different times. Ensuring we obtain the right balance can be challenging, so it's helpful to keep in mind that it is the quality of what you are eating that most matters, not the quantity. In addition to eating right, exercise is also a priority. As we age, there is a natural loss of muscle mass and function. Including a regular exercise regime cannot only help to stave off this loss, it has been found to help prevent or delay some diseases such as heart disease, diabetes, breast and colon cancer and osteoporosis.