Good health should become a habit. According to "Physical Dimensions of Aging" the good health habits that you make into middle age and after can reduce premature aging. Choosing healthy foods and maintaining good nutrition is part of healthy aging. The elderly should be aware of what their aging bodies need. Changes to the composition of your diet and an increased intake of certain vitamins and minerals is necessary.
Energy Needs
The caloric needs of your body decreases with age. As your body ages, your metabolism slows due to a reduction in active cells in your organs. An increasingly sedentary lifestyle, that might also come with age, contributes to a decline in lean body mass. Less lean tissue also means that your metabolic rate will decrease. According to "Nutrition" by Frances Sizer and Eleanor Whitney, after about the age of 50, your body needs 5 percent less calories per decade of your life.
Healthy Eating
A healthy diet should consist of mostly fruits, vegetables, whole grains and low fat dairy products. Protein should be obtained from lean sources like egg whites or poultry. Fat and cholesterol intake may need to be monitored. A diet high in fat and cholesterol can increase your risk for developing heart disease. The National Institute on Aging emphasizes the need for water. As you age, your thirst sensation dwindles. Your body may need water, but it can't send the signal to your brain telling you to drink. Monitor your water intake and if you're not sure how much to drink, check with your doctor.
Carbohydrates and Fiber
Carbohydrates should make up the bulk of your diet. The recommended amount of carbohydrates you should eat is between six to 11 servings. Most of this should come from whole grain sources such as whole grain breads, pastas or cereals or fruits and vegetables. Fiber should also be a large part of your carbohydrate intake. Older adults should eat between 27 to 40 g of fiber each day. Fiber can help alleviate constipation, a common complaint among aging adults.
Fats
Older adults need to limit fats. Foods that are high in fat are generally low in nutrients. In addition, a high-fat diet paired with a low-active lifestyle can lead to obesity. Extra weight gain is hard on aging joints and aging hearts. Limit fat intake to healthy sources like fish, which provides heart healthy omega-3 and omega-6 fatty acids.
Proteins
Protein intake is recommended to stay fairly consistent as you age. However, too much protein can be hard on the kidneys. They are responsible for extracting and excreting harmful nitrogen, which is a product of protein metabolism. In addition, many sources of protein can be high in fat. Try to stick with lean sources of protein like chicken, legumes, nuts or fish.
Other Considerations
As your body ages, your need for certain vitamins and minerals increases. Intakes of vitamin D and vitamin B-12 need to be increased with age. Vitamin D should increase to 10 mcg per day for individuals 51 to 70 years old and to 15 mcg per day for individuals 71 and over. Vitamin B-12 recommended intake increases to 2.4 mcg per day. Minerals like iron, zinc and calcium intakes should be monitored as well. These three minerals are the most common deficiencies in aging adults. Low iron can result in anemia, inadequate zinc can depress appetite and low levels of calcium can be harmful to your bones.
References
- "Physical Dimensions of Aging"; Waneen W. Spiriduso, Karen L. Francis and Priscilla G. MacRae; 2005
- "Nutrition: Concepts and Controversies"; Francis Sizer and Eleanor Whitney; 2003.
- National Institute on Aging: Healthy Eating
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