As you age, your body changes, and so do your nutritional needs. Every system is affected as you grow older, according to J.E. Anderson, professor of food science and human nutrition at Colorade State University Extension. For example, your sense of smell and taste may fade, you lose muscle and bone mass, become less active, and don't need as many calories.
Physiological Changes
Many seniors experience a gradual loss of smell and taste. Their ability to digest their food also declines, and they may have dental problems that make chewing foods like fresh fruit and vegetables difficult. They may also have chronic constipation. The nutritional status of seniors can suffer considerably because of these problems. Foods should be chopped, grated, steamed or otherwise prepared in ways that preserve their nutrients and fiber content while making them easier to chew.
Calories and Water
Because seniors usually become less active, they should reduce their caloric intake while still eating food that is nutritious, according to the Friedman School of Nutrition Science and Policy at Tufts University. An example of this would be to substitute skim milk for whole milk. Reducing fat intake, eating moderate amounts of protein, and getting about 60 percent of your diet from carbohydrates are some general recommendations. Seniors need to drink five to eight glasses of water a day, even if they do not feel thirsty, since your ability to detect thirst decreases as you age.
Vitamins and Minerals
Although calorie needs decline, seniors need to maintain adequate levels of vitamins and minerals. Their needs of some of these nutrients may increase, even as their ability to absorb them may decrease. Calcium is important to preserve bone health, zinc improves wound healing, taste, and visual acuity, vitamin E prevents Alzheimer's disease, B12 prevents memory and hearing loss. Your diet should also contain adequate iron, vitamin C, D and folacin. Ask your doctor if you need nutritional supplements.
Additional Information
Seniors should also eat smaller amounts of foods that are high in salt and sugar. Frozen pre-cut or canned fruits and vegetables are recommended for individuals with limited mobility or arthritis. Seniors should continue to get most of their nutrients from their food rather than supplements. Instead of limiting their diet to a few foods, seniors should make an effort to eat a variety of foods regularly.
