As older adults age, their metabolism declines but their nutritional requirements remain the same. Too much or not enough body weight carries health risks for older adults, according to the Weight-Control Information Network, a publication of the National Institutes of Health. Although a balanced diet that provides enough protein, fiber, amino acids and other nutrients requires planning, it is a realistic goal regardless of your personal circumstances.
Health and Longevity Diet
Older adults typically lose lean muscle and gain additional body fat, according to the Colorado State University Extension service. Obesity increases the risk of developing diabetes, heart disease and some cancers. A low body weight is associated with depressed immune function, loss of muscle strength and a reduction of bone density that may lead to osteoporosis. Foods high in fiber help to ensure a healthy digestive system and should be eaten on a daily basis. Vegetables and whole grains fulfill the body's requirement for complex carbohydrates, and are good sources of fiber. Olive oil, a staple of the Mediterranean Diet, is valued for both nutritional benefits and antioxidant and anti-inflammatory properties.
Restorative Diet
"Let food be your medicine and medicine be your food", said the physician Hippocrates and 2,400 years later, proponents of the theory of functional medicine believe food has health benefits beyond nutrition. Fruits, vegetables, legumes and tea are recognized as having healing compounds that may enhance the body's immune system and promote healing and recovery from some diseases, according to the Food and Nutrition Research Institute. Walnuts, with a shape that resembles a human brain -- are high in omega-3s, the fatty acid required by the body and brain to function properly.
Disease Management Diet
High blood pressure, diabetes and arthritis are examples of chronic conditions that may affect the health of senior citizens. Although pharmaceutical prescriptions are available for most common diseases, medications may interfere with absorption of vitamins and can contribute to nutritional deficiencies. Inflammation is associated with most chronic disease, and is thought to influence the progression and severity of periodontitis, diabetes, heart disease and vascular dementia. According to the Harvard Medical School Family Health Guide, the inflammation response can be tempered by a diet high in fruits and vegetables, whole-grains, nuts and seeds and a daily dose of extra virgin olive oil in lieu of saturated and polyunsaturated fats.
References
- Weight-Control Information Network: Young at Heart, Tips for Older Adults
- Colorado State University Extension: Nutrition and Aging
- Food and Nutrition Research Institute: Let Food Be Your Medicine and Medicine Be Your Food
- The Harvard Medical School Family Health Guide: What You Eat Can Fuel or Cool Inflammation
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