Seniors and Nutrition

Eating well is important at every age. Good nutrition affects the quality of our lives, helps keep us healthy and helps speed healing if we become ill. Unfortunately, experts say many adults ages 65 and older don't get the nutrition they need.

There are many reasons that older adults may have poor nutrition. As you age, your sense of taste and smell can change. These changes affect how food tastes. Medications can also affect your taste or appetite. If you aren't as active as you once were, you need fewer calories. A woman in her 60s, for example, who gets less than 30 minutes of exercise a day needs only about 1,600 calories daily. (A woman of the same age who exercises 30 to 60 minutes a day needs 1,800 calories daily.) In addition, many people don't realize that our nutritional needs begin to change around age 50. For example, we don't feel as thirsty as we did when we were younger, but our need for fluids actually increases. In addition, we need more calcium (1,300 mg a day) and vitamin D (400 to 600 international units a day).

An older adult who follows a healthy diet can ease the effects of diseases associated with aging, including osteoporosis, obesity, high blood pressure, type 2 diabetes, heart disease, certain cancers and conditions affecting the digestive tract. Good nutrition can improve quality of life; poor nutrition can make it more difficult to recover from illnesses and lessen quality of life.

But many older adults may require special diets -- because of heart disease or high blood pressure, for instance. These diets may require more effort than a person is willing to give. Other older adults may have difficulty chewing or digestive problems such as constipation that keep them from including fruits and vegetables in their diet. Medications also may affect taste or smell. Medical conditions or diseases such as arthritis or stroke may make it difficult to cook or prepare foods.

What to Do

How can you meet your changing nutritional needs? Experts say older adults who don't need to follow a special diet should start by making sure they drink more fluids. Don't wait until you feel thirsty. Eat more fruits and vegetables, and consume more dairy products. Watch the number of calories you consume. If you eat more calories than your body needs, you could gain weight. To avoid this, choose foods that are lower in calories.

Daily Examples

The amount of food you need each day depends on your age, gender, physical condition and activity level. You can determine your daily needs by visiting the My Pyramid Web site.

Here is an example of what a woman in her 60s who doesn't need a special diet and who gets less than 30 minutes of exercise a day needs daily:

• 5 ounces of bread, cereal and grains, at least half that amount as whole grains. An ounce is 1/2 cup of brown rice; 1/2 cup of oatmeal; 1 cup of whole-wheat cereal flakes; or 1 slice of whole-wheat bread.

• 2 cups of vegetables. Each week, her diet should include 2 cups of dark green vegetables; 1-1/2 cups of orange vegetables; 2-1/2 cups of dried beans and peas; 2-1/2 cups of starchy vegetables; and 5-1/2 cups of other vegetables.

• 1-1/2 cups of fruit.

• 3 cups of low-fat or nonfat milk.

• 5 ounces of meat and beans. An ounce is 1 ounce of cooked lean beef, skinless chicken/turkey or fish/shellfish; 1/2 ounce of nuts; 1 egg; 1 tablespoon of peanut butter; or ¼ cup tofu.

Here is an example of what a man in his 60s who doesn't need a special diet and who gets less than 30 minutes of exercise a day needs daily:

• 6 ounces of bread, cereal and grains, at least half that amount as whole grains. An ounce is 1/2 cup of brown rice; 1/2 cup of oatmeal; 1 cup of whole-wheat cereal flakes; or 1 slice of whole-wheat bread.

• 2-1/2 cups of vegetables. Each week, his diet should include 2 cups of dark green vegetables; 1-1/2 cups of orange vegetables; 2-1/2 cups of dried beans and peas; 2-1/2 cups of starchy vegetables; and 5-1/2 cups of other vegetables.

• 2 cups of fruit.

• 3 cups of low-fat or nonfat milk.

• 5-1/2 ounces of meat and beans. An ounce is 1 ounce of cooked lean beef, skinless chicken/turkey or fish/shellfish; 1/2 ounce of nuts; 1 egg; 1 tablespoon of peanut butter; or 1/4 cup tofu.

Other Recommendations

• Watch your sodium intake. Most people eat more than they need. You should have a maximum of one teaspoon (2,300 mg) of table salt each day. This includes sodium found in foods and beverages, as well as what you add in cooking or at the table. If you have hypertension, are African American,or are middle-aged or older, you should consume no more than 1,500 mg of sodium per day, and make sure you get 4,700 mg per day of potassium from your food.

• Watch your fat intake. Too much fat, especially saturated fat, can affect your heart and blood vessels, leading to heart disease. Saturated fats come from animal sources -- meat and whole-milk dairy products. These fats usually are solid at room temperature. Fat should make up no more than 30 percent of your total calories.

• Older adults, as well as people with dark skin, and people who don't get enough sunlight should consume extra vitamin D from vitamin D-fortified foods and/or supplements.

• Many people older than 50 have a decreased ability to absorb naturally occurring vitamin B12. So, in general, people over the age of 50 should try to get 2.4 µg/day of  vitamin B12 by eating foods fortified with vitamin B12 such as fortified cereals, or by taking the crystalline form of vitamin B12 supplements. Your health care provider can do a blood test to see if you are getting sufficient vitamin B12, or if you need supplements.

• If you have special dietary needs because of a health condition, talk to your health care provider or dietitian for help in finding out what to include in your daily diet.

What to Do

These general tips will make it easier to get the daily nutrients you need:

• Eat a variety of foods.

• Read food labels and choose foods that are low in fat, sodium and cholesterol, and high in fiber.

• Limit alcohol consumption to one drink a day or less. It's high in calories and can rob your body of important nutrients. For example, one ounce of beer has about 12 calories, one ounce of wine has about 20 calories.

• Buy a variety of fresh vegetables and fruits. Use the short-lived produce first and save the longer-lived produce for later in the week.

• Eat regularly. Set an alarm if you need a reminder.

• Add spices and flavorings to improve the flavor of your meals.

• See your doctor regularly. Talk with your doctor if you plan to make any dietary changes and ask if the medications you take affect your appetite or your need for vitamins and minerals. Seek nutrition help if you need it. Ask about nutrition programs at local hospitals, health departments, churches or synagogues, or social service agencies.

• Consider senior programs such as Meals on Wheels, an organization that delivers nutritious meals to adults 65 and older.

Use Medicine Effectively

Ask you doctor if your medications are affecting your appetite.

Self-care Steps for Seniors and Nutrition

If you have difficulty chewing:

• Chop or grind foods.

• Choose ground beef instead of solid cuts of meat.

• Choose easy to chew or liquid alternatives, such as soft canned fruit (applesauce or pears), cottage cheese, yogurt, ice cream, mashed potatoes and eggs.

• Consider fruit/vegetable juices, nutritional drinks, milk shakes or fruit smoothies.

If your appetite is affected:

• Eat smaller meals and snacks frequently throughout the day.

• Exercise more often, it may spark your appetite.

• If you can't grocery shop, ask family members or friends for help; see if local churches, synagogues or senior organizations have volunteers who can drive or shop for you; ask your local grocery store if it delivers; and order groceries over the phone or on the computer.

If cooking is difficult:

• Use a microwave oven to cook frozen or prepared foods.

• Participate in meal programs offered by many senior citizens groups.

• Consider moving somewhere where meals are prepared, such as a home for senior citizens.

If you don't like eating alone or cooking for one:

• Keep meals in freezer.

• Ask others over for meals.

• Take part in group meal programs offered by many senior citizen groups.

If your stomach is upset:

• Try to identify the foods that cause problems and choose nutritious alternatives.

If finances are a problem:

• Buy low-cost healthy foods.

• Use coupons when shopping; look for sales.

• Investigate free sources of food, such as food pantries.