Meeting Your Nutritional Needs As You Age

 

 

 

 

 

 

 

 

 

 

 

 

There’s no question about it: Our bodies change as we age. In turn, seniors have very different nutritional needs than teenagers, children, and even middle-aged adults. Age-related changes can affect how your body processes food, which influences your dietary needs and affects your appetite. These are some of the changes:

 

• Your metabolism slows down. 

• Your digestive system changes. 

• Your appetite may change. 

• Your emotional health may be affected. 

 

A healthy diet packed with vital nutrients can help ward off potential health problems that are common in senior citizens, like constipation, heart problems,diabetes, high blood pressure, and high cholesterol. Nutritious foods will also help you maintain a healthy weight and can work wonders for your energy level.Even if you’ve never followed a nutrition-based diet before, healthy eating isn’t difficult. The National Institute on Aging suggests two options for seniors:

 

The USDA Food Guide MyPlate Plan. This plan offers tips for building a healthy, balanced diet, including:

• Make half your plate fruits and vegetables.

• Make at least half your grains whole grains.

• Enjoy your food, but eat less.

• Compare sodium in foods like soup, bread, and frozen meals — and choose the foods with lower numbers.

 

The DASH Diet. The DASH eating plan includes all the key food groups, but is designed to help reduce blood pressure and emphasizes foods that are heart healthy. These are recommended daily serving amounts:

 

• Grains: 7 to 8 ounces

• Meat and beans: 6 ounces or less of chicken, meat, and fish plus 4 to 5 servings of nuts, seeds, and/or dried beans per week

• Milk: 2 to 3 cups

• Vegetables: 2 to 2.5 cups

• Fruit: 2 to 2.5 cups

• Oils: 2 teaspoons

   

  As you make food choices to improve your nutrition, keep these tips in mind:

 

Stick to healthy fats. Choose healthy fats found in seeds, nuts, avocados, fatty fish, and vegetable oils rather than saturated fats and trans fats.

 

Drink up. Water, of course. To stay hydrated, drink a lot of water and non-caffeinated beverages and eat foods with high water content (like soups, cucumbers, grapes, and melons) unless instructed otherwise by your doctor.

 

Opt for whole grains. These fiber- and nutrient-rich foods will help your digestion and protect your heart. Choose brown rice, whole grain cereals, and whole wheat bread instead of white bread and refined grains.

 

“Rough up” your diet. Include a variety of high-fiber foods every day, such as raw fruits and vegetables and whole grains. These foods help cut down on constipation; provide the vitamins, minerals, fiber, and nutrients that you need for healthy aging; help maintain your weight; and reduce your risk of heart problems. If you’re not sure you’re getting enough fiber, talk to your doctor about supplements.

 

Pack in protein. Power your body with lean proteins like beans, eggs, chicken and fish, lean meats, and nuts.

 

Remember that calcium is critical. Everyone needs calcium to protect bone health, but seniors should really bone up on calcium-rich foods like low-fat dairy products. A calcium supplement, usually paired with vitamin D — its partner in bone building — can also help you get what you need.

 

Shop for B12. As an older adult, you should also look for foods, like cereals, that are fortified with vitamin B12. Because of the body’s decreased ability to absorb B12, getting more through diet and supplements will ensure that you meet your requirements.

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Citation:

Diana Rodriguez, Meeting Your Nutrional Needs as You Age, Retrived from http://www.everydayhealth.com/senior-health/understanding/diet-and-aging-gaining-a-nutritional-edge.aspx