If you are over 50 years old, you are considered an older adult by the USDA Human Nutrition Research Center on Aging at Tufts University. Although you require less energy in the form of calories, you may need more of certain key nutrients to stay healthy. According to the American Dietetic Association, adequate nutrition can prevent chronic and debilitating disease in older adults.
Food and Nutrients
The Tufts University Food Guide Pyramid for Older Adults emphasizes fiber-rich foods that are easy to store and prepare. Shoot for six servings of whole grains, two servings of fruit and three of vegetables every day, to promote regularity. Choose frozen, canned or dried produce if fresh versions are hard to obtain or consume. Many older Americans need more calcium, vitamin D and vitamin B12. Try to get what you need from foods, like dairy products, eggs and fortified grains and cereals. Ask you doctor if you need to take supplements.
Fluids
Your sense of both taste and thirst may decrease with age. This natural occurrence, as well as some medications, may increase your risk of dehydration. Drink at least eight glasses of water or other non-caffeinated, non-alcoholic beverages daily, suggests Tufts University. If your doctor has prescribed a fluid restriction for you, this number may be different.
Mealtime
According to the National Resource Center on Nutrition, Physical Activity and Aging, eating in a social environment enhances nutrient intake and nutritional status of older adults. Congregate meals, such as those served at senior centers under the Older Americans Act Title III, supply up to half of the daily requirements for important nutrients. Contact the Administration on Aging to find a senior center in your area that serves congregate meals, or provides meal delivery.
Feeding Issues
Constipation occurs frequently in older Americans, and can lead to decreased nutrient intake. Adequate fiber, fluids and physical activity can relieve symptoms, says the ADA. Depressed seniors are at increased risk for malnutrition and weight loss. Social support and treatment of nutrient deficiencies, like vitamin B12, can prevent depression. Medications may cause dry mouth and alter the taste of foods. Discuss the side effects of your medicines with your doctor. Missing teeth and ill-fitting dentures make chewing difficult, and are associated with poor nutrition. Good dental hygiene can prolong tooth and gum health in the elderly, according to the ADA.
Special Diets
Older adults experience an increase in health issues, such as diabetes and diseases of the heart, lungs and kidneys. Your health care provider may prescribe a diet with a modified sodium, fat or carbohydrate content. Eating well and meeting your nutrient needs on a restricted diet can be difficult. Consult a registered dietitian to help you fit a therapeutic diet into your lifestyle.
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