As you age, your metabolism slows and the way you process nutrients can change. For seniors, this change is especially notable as appetites and activity levels decrease, prompting smaller or fewer meals per day. Throughout your life, but especially if you are elderly, it is important to have regular medical checkups and to consult your doctor about any nutrients you may lack, and how to adjust your diet accordingly.
Fiber
Both men and women can be prone to gastrointestinal changes as they age, so avoid constipation and other minor bowel problems by ensuring adequate fiber intake. You can get fiber by eating whole grain cereal or oatmeal for breakfast. Whole grain toast and sandwiches made from whole grain bread also provide fiber. Fresh fruit, beans, lentils and brown rice are good sources of fiber, as is pasta made from unbleached flour. Keep your diet balanced, however, as too much fiber can make it difficult to absorb other nutrients.
Calcium
Your bones depend on calcium, and as you grow older, you become more prone to osteoporosis if you lack this nutrient. Osteoporosis is a condition in which your bones become fragile or brittle due to the rapid bone loss associated with aging. Post-menopausal women are often at risk, as are men in their late 60s and 70s. Consume milk and other dairy products, such as yogurt and cheese, to ensure adequate calcium intake. If fat is a concern, you can still obtain calcium from skim milk, as well as from leafy green vegetables and calcium-fortified cereals. Women over the age of 50 should consume 1,200 mg of calcium per day, as should men over 70. Men in their 50s and 60s should strive to reach 1,000 mg per day.
Vitamin D
Your body synthesizes some vitamin D through exposure to sunlight, but do not overlook dietary sources as you age. Vitamin D is important because it helps you absorb calcium, so it is another essential nutrient in the prevention of osteoporosis and the health of your bones. Eggs, fortified cereals and some fish are rich in vitamin D, as is vitamin D-fortified milk. If you are over 65, consult your doctor about taking a vitamin D supplement, as well. Men and women should achieve 600 IU of vitamin D daily during their 50s and 60s, and 800 IU in their 70s.
Iron
Iron is an important component of your blood that transports oxygen to all parts of your body and removes waste. As you age, your diet may come to lack sufficient iron and you will feel the effects of this deficiency as a general sense of fatigue or lack of energy. Increase your dietary iron intake by eating red meat if you can, or oily fish, fortified cereals, beans and lentils.
Folate
Folate is a B vitamin which, like iron, may be lacking in your diet as you age. In supplement form, it is called folic acid, but you can find it naturally in many types of foods. These include brown rice, green vegetables and fortified cereals. Folate is water-soluble, so your body will purge any excess amount in your system.
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