Milly Gaines
As people age, their nutritional needs change. Older adults may experience a less active lifestyle, poorer digestion, lower levels of sensory perception, dental issues, and discomfort due to dentures and swallowing problems. These factors can lead to a decrease in appetite and make it challenging to meet daily nutritional requirements. To maintain health, it is essential for seniors to focus on nutrient-dense foods that provide essential vitamins, minerals, and protein while controlling their calorie intake.
| Characteristics | Values |
|---|---|
| Caloric needs | Decrease with age |
| Nutritional needs | Whole grains, fruits, vegetables, lean meats, low-fat dairy, calcium, vitamins B12 and D, protein |
| Nutritional balance | Right amount of protein, energy, carbohydrates, fat, vitamins, and minerals |
| Dehydration | Seniors are at a higher risk of dehydration as their thirst sensation is less acute |
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What You'll Learn
Nutritional needs and appetite changes
As we age, our nutritional needs change, and so do our appetites. Older adults need to focus on nutrient-dense foods to ensure they get an adequate amount of essential nutrients, even when eating smaller meals. Caloric needs decrease with age, and by 80, we require about 20% fewer calories than we did when we were 30.
According to federal dietary guidelines, women aged 60 and older should consume between 1,600 and 2,200 calories per day, while men in the same age group should consume 2,000 to 2,600 calories. These calories should come from nutrient-dense foods such as vegetables, fruits, whole grains, lean meats, and low-fat dairy, with minimal added sugars, refined starches, saturated fats, and sodium.
Protein is essential for balanced nutrition as it helps build, maintain, and repair our bodies. It becomes even more critical as we age to prevent muscle loss. Adults aged 19 and older should aim for 0.8 grams of protein per kilogram of body weight. Good sources of protein include meat, poultry, fish, eggs, legumes, tofu, nuts, and seeds. These foods also provide other important nutrients like iron and B vitamins.
Vitamin D and calcium are crucial for bone health, with the recommended daily amount of vitamin D increasing for older adults. Fatty fish like salmon and fortified dairy products are excellent sources of vitamin D. Calcium requirements also increase with age, and dairy products, as well as some fatty fish with edible bones, can help meet these needs.
Older adults may also experience difficulty swallowing foods, impacting their ability to receive essential nutrients. Vitamin B12 and vitamin D deficiencies can lead to serious health issues, so ensuring adequate nutrient intake is crucial.
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Nutrient-dense foods
As people age, their nutritional needs change. Caloric needs decrease, and by 80, people require about 20% fewer calories than they did at 30. To compensate for this reduction in calories, seniors should opt for nutrient-dense foods to ensure they get an adequate amount of essential nutrients.
Vegetables and fruits: A diet rich in fresh fruits and vegetables can help lower the risk of a range of serious health problems, including stroke, high blood pressure, heart disease, and some types of cancer. Bright colours signal high antioxidant content, so it's good to pick a colourful variety of fruits and vegetables each day.
Whole grains: Whole grains are an excellent source of dietary fibre, which promotes healthy bowel function and protects against cardiovascular disease. They are also a good source of energy-giving B vitamins and other nutrients such as folate, iron, magnesium, potassium, and selenium. Examples include oatmeal, brown rice, whole wheat, popcorn, and millet.
Protein-rich foods: Protein is important for maintaining and repairing the body, and it becomes especially important as we age to prevent muscle loss. Good sources of protein include meat, poultry, fish, eggs, legumes (beans, peas, and lentils), tofu, nuts, and seeds. These foods are also good sources of iron and B vitamins.
Low-fat and fat-free dairy: Dairy products such as milk, yoghurt, and cheese contain two important nutrients for older adults: calcium and vitamin D. Regular consumption of these nutrients helps keep bones strong and healthy. Dairy is also an excellent source of protein.
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Importance of protein
As people age, their nutritional needs change. Caloric needs decrease, and by the age of 80, people require about 20% fewer calories than they did at age 30. However, proper nutrition is essential to keep the body healthy and the mind alert, providing sufficient energy to go about the day.
Protein is important for balanced and complete nutrition. It helps build, maintain and repair our bodies, keeping our muscles strong and our hair, nails and skin healthy. Protein also helps our bodies make antibodies to fight infection. As we age, protein helps prevent muscle loss, which can lead to diminished strength and stability, increasing the risk of falls. Research suggests that getting enough protein may help older adults live longer and stronger, protecting them from falls, fragility and other effects of ageing.
According to Abbott-sponsored research, insufficient protein consumption has been linked to higher rates of early death in older men. Current guidelines suggest that adults consume 0.3 grams of protein per pound of body weight every day, but new research indicates that older adults may require closer to 0.5 grams per pound. To meet these increased needs and prevent muscle loss, adults aged 19 and older should aim for 0.8 grams of protein per kilogram of body weight. For example, if you weigh 150 pounds (69 kg), you would need about 55 grams of protein per day.
To ensure they are getting enough protein, older adults should try to incorporate good sources of protein into every meal. Meat, poultry, fish, eggs, legumes (beans, peas and lentils), tofu, nuts and seeds are all excellent sources of protein, as well as iron and B vitamins. Fish is an excellent source of nutrition, providing an easily digestible protein and addressing muscle loss. Oily fish, such as salmon, cod, tuna and sardines, are particularly good, providing a calcium boost with their edible bones. Vegetarian and vegan seniors can get protein from soy products, including tofu, as well as nuts and seeds, although these should be consumed in moderation due to their high-fat content.
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Vitamins and minerals
As we age, our body's ability to absorb nutrients decreases, and a varied diet becomes even more important. Vitamins and minerals are essential for the body to function and stay healthy.
Vitamin D
Vitamin D is found in few foods, including salmon, tuna, and eggs. It is also produced by the skin through exposure to sunlight. However, the skin becomes less efficient at producing vitamin D as we age. Many experts recommend that older people take vitamin D supplements.
Vitamin B6
The body's ability to absorb vitamin B6 decreases with age. Foods rich in vitamin B6 include liver, fatty fish, chickpeas, dark leafy greens, bananas, and citrus fruits. Women over 50 should aim for 1.5 mg of B6 per day, while men of the same age need 1.7 mg.
Vitamin B12
The body's ability to absorb vitamin B12 also decreases with age. B12 is important for creating red blood cells, DNA, and maintaining healthy nerve function. Foods rich in B12 include fish, meat, poultry, eggs, milk, and milk products.
Calcium
Calcium is essential for bone health and works together with vitamin D to keep bones strong. Women over 50 and men over 70 should aim for about 20% more calcium than younger adults. Good sources of calcium include milk, yogurt, cheese, kale, broccoli, and calcium-fortified foods and drinks.
Potassium
Potassium is important for heart, kidney, muscle, and nerve health. It also helps to keep bones strong. Many older adults do not meet the recommended daily intake of 4,700 mg. Fruits and vegetables are the richest dietary sources of potassium, including bananas, prunes, plums, and potatoes with the skin.
Magnesium
Magnesium is a mineral that many adults are deficient in, especially those over 70. It can be found in foods containing dietary fiber, such as green leafy vegetables, whole grains, legumes, nuts, and seeds. Breakfast cereals and other fortified foods often have added magnesium.
Selenium
Selenium is a mineral that can be found in seafood, liver, meat, and grains. It helps protect cells from damage and infection and keeps the thyroid functioning properly. It also has potential age-defying benefits, such as protecting muscle strength and possibly preventing age-linked illnesses like dementia and certain types of cancer. Brazil nuts are a good source of selenium, but it is important not to consume too much, as excess selenium can have negative side effects.
Zinc
Zinc is a mineral that may be lacking in older adults. It helps protect your sense of smell and taste, fights infections and inflammation, and may protect vision. Oysters, beef, crab, and fortified breakfast cereals are good sources of zinc.
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Hydration
As we age, our nutritional needs change, and so do our appetites. Caloric needs decrease with age, and by 80, we require 20% fewer calories than we did at age 30. Older adults should opt for nutrient-dense foods to ensure they get an adequate amount of essential nutrients even with smaller meals.
Staying hydrated is critical for elderly people as it helps the body digest food and absorb nutrients. Dehydration can be dangerous, and seniors are at a higher risk of dehydration because their thirst sensation is less acute. As people age, their ability to detect feelings of thirst declines, and they may resist consuming liquids due to trouble with bladder control.
To ensure proper hydration, it is recommended to:
- Drink plenty of water throughout the day, even if you don't feel thirsty.
- Include other fluids such as milk, fruit juices, and herbal teas.
- Be mindful of caffeine intake, as it can have a diuretic effect and contribute to dehydration.
- Eat water-rich foods such as fruits and vegetables with high water content (e.g., watermelon, cucumbers, oranges, and strawberries).
- Consider using hydration reminders or apps that track water intake to ensure adequate fluid consumption.
- Consult a healthcare professional if experiencing any signs of dehydration, such as dizziness, confusion, or a decrease in energy levels.
By prioritizing hydration and incorporating a variety of fluids and water-rich foods into their diet, elderly individuals can help maintain their health and ensure their bodies are properly equipped to absorb the nutrients they need.
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Frequently asked questions
According to Canada's Food Guide, elderly people should eat vegetables, fruits, whole-grain foods, and protein foods to maintain their health. Whole grains are an excellent source of dietary fibre and other carbohydrates, as well as nutrients such as folate, iron, B vitamins, magnesium, potassium, and selenium.
Good sources of protein include meat, poultry, fish, eggs, legumes, tofu, nuts, and seeds. These foods are also excellent sources of iron and B vitamins.
Elderly people may need to take supplements to get enough vitamin D and vitamin B12. Vitamin D plays an important role in bone health, and vitamin B12 is needed for the central nervous system to function properly.
