Good Nutrition: What Seniors Should Know

The basic guidelines for a healthy diet are pretty much the same for people of every age. But older adults have special needs and concerns. Nutrition affects the all-around health of older adults, and is a factor in disorders and diseases that are common as we get older. For example:

• Sodium consumption contributes to high blood pressure.
• A lack of calcium speeds up the advance of osteoporosis.
• Some cancers are related to a high-fat diet.
• Mental confusion can be tied to poor nutrition.
• Vitamin deficiencies weaken the immune system.

And just as poor diet can lead to health problems, health problems can lead to loss of appetite or difficulty eating. So it's important to pay attention to the quality of foods we eat.

Changing Needs

As we grow older, changes occur in the way our bodies use food and the other substances we consume. Activity level often decreases, which means we need fewer calories to stay at a healthy weight. But the need for nutrients remains the same—so we need to "eat smart" and avoid junk foods that have many calories but few nutrients.

On the other hand, older adults who are underweight also face the challenge of taking in enough nutrients. And unexplained weight loss is a red flag for possible health problems.

Obstacles to Good Nutrition

• Loss of appetite may result from chronic illness; from the body's decreased ability to tell us we are hungry; or from a lessened sense of taste.
  
  
• If physical limitations such as stroke, arthritis or Parkinson's disease make eating difficult or discouraging, an occupational therapist can help the person learn to eat independently. And look for helpful adaptive devices, such as large-handled spoons and non-skid plates.
  
  
• Chewing and swallowing can also be a problem. This might be caused by missing teeth, poorly fitted dentures, stroke or other conditions that affect swallowing. Good dental care is vital. And therapy is available to help with swallowing difficulties. Meals can be prepared in a special way, with food processed to make eating easier.
  
  
• Depression and loneliness may cause loss of appetite. Eating is often a social activity, and persons who live alone are less likely to prepare nutritious meals.
  
  
• Seniors on a limited income may skimp on nutritious food. But help is available through a variety of senior nutritional programs, such as "Meals on Wheels." Simple, inexpensive recipes for nourishing meals are also available from the FDA and many other agencies.
  
  
• Some medications change the way our bodies process food. Some even block the absorption of certain vitamins and minerals. Other drugs decrease the appetite.
  
  
• Some digestive disorders make it harder for the body to use nutrients.

It's Never Too Late!

Even if you've never given much thought to nutrition—or, if like many of us, you've thought "someday I'll watch my diet"—now is the time to start eating healthier. For example:

Make sure your diet is well-balanced. A nutritious diet provides sufficient vitamins, minerals, protein, carbohydrates and fat—but not too much fat! Include a good balance of foods from all the food groups. The best way to get the nutrients you need is to eat a variety of foods every day.

Maintain a healthy weight. Being overweight can cause health problems, or make them worse . . .

• High blood pressure, diabetes, heart disease and certain forms of cancer are linked to obesity.
  
  
• Excess weight puts strain on the bones and joints, aggravating arthritis and osteoporosis.
  
  
• As people gain too much weight, they tend to become more sedentary and get even less exercise.

Being too underweight also threatens health. Your healthcare provider can prescribe a diet to promote weight gain, possibly with nutritional supplements.

Limit fat and cholesterol. Our bodies need a certain amount of fat—and even cholesterol—to stay healthy. But the average American diet provides too much. Watch your consumption of meat, dairy products, fast foods, rich desserts and other high-fat and high-cholesterol choices. High-fat/high-cholesterol diets are linked with a greater chance of heart disease, stroke, colon cancer and other disorders.

Watch your sodium. We need some sodium (salt) in our diets, but the salt that naturally occurs in food is enough. Most Americans consume too much salt, leading to an increase in high blood pressure, kidney disease, or various heart conditions.

The importance of calcium. Getting enough calcium can be a challenge, but it's necessary for good nerve function and for preventing osteoporosis (a condition in which the bones become fragile and fracture easily). Dairy products are a good source of calcium, but unfortunately older adults less easily digest milk and milk products. Add other foods, such as broccoli and kale, which also contain calcium. Your healthcare provider may also suggest a calcium supplement.

Don't forget fiber. Dietary fiber helps prevent chronic intestinal diseases and constipation. It also makes you feel fuller faster, so you tend to take in fewer calories. Fiber is found in many plant products—so choose whole grain breads and cereals and plenty of vegetables and fruits.

Vitamin and mineral supplements. These may be recommended, but don't overdo it! You can actually take a harmful overdose of some vitamins, and older adults process toxic substances less efficiently. Your healthcare provider can recommend appropriate supplements.

Special diets. Some diseases or conditions require a special diet, such as low-sodium, diabetic, high-fiber or food that is specially prepared for chewing or swallowing difficulties. It is important to follow the diet prescribed by your healthcare provider.

Who Can Help?

Your healthcare provider can give you the information you need to eat well. Or talk with a dietitian or nutritionist who is knowledgeable of the nutritional needs of older adults. Seniors, family caregivers and professionals can find information about healthy aging programs dealing with nutrition on the Center for Healthy Aging website.

Learn More…

The "Food Pyramid for Older Adults." Researchers have developed a modified food pyramid for seniors. Click on the pyramid to learn more!

The U.S. Department of Agriculture Food and Information Center's Consumer Corner website includes a section of articles and resources for older adults.

Visit the National Institute on Aging website to take an online interactive tutorial, Eating Well As You Get Older.  

Protect yourself and older loved ones against useless supplements and unproven fad diets by checking out the FDA's "Health Fraud Awareness 101" resources.

By Joyce Remy, Editor, and Dennis Kenny, Co-Author, Aging in Stride–Plan Ahead, Stay Connected, Keep Moving. Copyright, 2010.