Nutrition for the Older Adult

Eating well can also be the key to a positive outlook. For adults over 50, the benefits of healthy eating include increased mental acuteness, resistance to illness and disease, higher energy levels, faster recuperation times, and better management of chronic health problems so it plays a crucial role to a higher quality of life and enhanced independence as you age.

Healthy eating over 50: Tips for wholesome eating

§  Consume Nutrient Dense foods: Consume mainly nutrient-dense foods and limit their consumption of sweets, fatty foods and junk food.

§  Reduce sodium (salt) to help prevent water retention and high blood pressure. Look for the “low sodium” label and season meals with garlic, herbs, and spices instead of salt.

§  Enjoy good fats. Reap the rewards of heart healthy fats.i.e: olive oil, salmon, walnuts, flaxseed, and other monounsaturated fats.

§  Add fiber. Avoid constipation; lower the risk of chronic diseases by increasing your fiber intake from foods such as raw fruits and veggies, whole-grains, and beans.

§  Cook smart. Opt for steaming, sautéing, broiling, microwave cooking —it preserves nutrients. Forget boiling—it drains nutrients.

§  Put five colors on your plate.  Fruits and veggies rich in color having high antioxidant properties have been recognized as important factors in the biology of aging and of many age-associated degenerative diseases.e.g. Blackberries, melons, yams, spinach, tomatoes, and zucchini

§  Stick to Unprocessed foods: While processed foods may be more convenient, seniors should rely more on unprocessed foods as they usually contain more nutrients and less fat, added sugar and sodium.

§  Hydrate
As we get older the body's ability to conserve water gradually decreases & they do not get thirsty very often. Fluid intake does not necessarily mean just water and can also include fruits, vegetables & hot drinks such as tea and coffee, fruit juice or squash.

§  Eat small & frequent foods: It is better for most seniors to eat 5-6 small meals a day because this can:

Ø  Reduce the highs & lows of insulin levels.

Ø  Help seniors who find it painful to eat large meals because of chest congestion or breathing problems.

Ø  Encourage more calories intake for those who have lost appetites.

Ø  Offer more opportunities to socialize with others.

Nutrients of Concern for Older Adults

 

Nutrients	Recommended Amount
Calories(Kcal/day)	Activity Level Men above 50 Women above 50 Sedentary(Light) 2000 1600 Moderate 1800 2200-2400 Heavy 2000 2400-2800
Calcium	Calcium requirements increase after age 50, when a risk of osteoporosis is highest. Increase your daily calcium intake to 1,200 milligrams-equal to about four cups of milk per day to preserve bone mass, to counter calcium losses after menopause, to lower blood pressure.
Iron	Menopausal women need less iron. Postmenopausal women lose very little iron and have a low risk of iron deficiency, so you can reduce your iron intake to 8 milligrams a day.
Vitamin D	Homebound or institutionalized elderly people who lack sunlight exposure & their skin is less efficient at synthesizing vitamin D and therefore require more vitamin D So consult your doctor about supplementing your diet with fortified foods (fatty fish, egg yolk, and fortified milk) or a vitamin supplement.
Vitamin B12	After 50, your stomach produces less gastric acid making it difficult to absorb vitamin B-12—needed to help keep blood and nerves vital. Get the recommended daily intake (2.4 mcg) of B12 from fortified foods (Eggs, Dairy Products, Nonveg preparations) or a vitamin supplement.
Zinc	Zinc is required for the maintenance of a healthy immune system and is most commonly found in meat, shellfish, whole meal bread and pulses.