Maintain a Healthy Diet As You Age

​Your body requires fewer calories but the same or more nutrients as you age.  A diet high in vegetables, fruits, whole grains, low-fat dairy, and healthy fats is vital to maintaining good health.  Using flavorful herbs while focusing on nutrient-dense foods are ways to improve your diet.

Maintain a Healthy Diet As You Age
By Pierre Mouchette | Bits-n-Pieces

Why do nutritional needs change as you age?
As we get older, most of us become less active.  It means that we burn fewer calories and need to eat less daily.  However, as we age, our ability to absorb many nutrients decreases, implying older adults need the same or more specific vitamins and nutrients.
Older adults also develop lower cravings and other obstacles to eating food.  So, how should we approach food intake as we age?  Focusing on a nutrient-dense diet is now more crucial than ever.
 
What nutrients do you need more of with age?
The overall quality of your diet can significantly affect your health as you age.  It is essential to target these critical nutrients in your diet:

• Calcium:  Seniors are at risk for osteoporosis, which can lead to bone fractures.  Increased calcium intake can reduce the risk of bone fractures.  Dairy foods, drinks, and leafy green vegetables are rich sources of calcium.
  
  
• Vitamin D:  As you age, your skin has less ability to make vitamin D from sun exposure.  For this reason, it is essential to incorporate vitamin D-rich foods into your diet, such as fatty fish and fortified milk.
  
  
• Vitamin B12: This is essential for healthy nerve functioning.  Acid-blocking drugs, prescribed for older adults, can reduce B12 absorption.  Meat, poultry, eggs, fish, and other foods of animal origin are good sources of vitamin B12.
  
  
• Fiber:  A high-fiber diet can help decrease your odds of colon cancer, reduce cholesterol, and improve nutrient absorption from the stomach.  Fiber-rich foods include vegetables, fruits, nuts, and whole grains.
  
  
• Omega-3 fatty acids:  This is an essential component for heart health.  A diet high in omega-3 fatty acids can lower the risk of heart disease and strokes.  To obtain omega-3s, look for fatty fish such as mackerel and salmon.

 
Must older adults eat more protein?
Yes.  As adults age, muscle mass and strength decrease, significantly impacting their ability to function independently.  Increased protein intake is vital for muscle health.  Therefore, older adults will benefit more from a higher protein intake than younger adults.
 
What are the best foods for older adults to eat?
Fill your diet with nutrient-dense, healthy options, and consume the following:

• Fruits and vegetables:  Including fresh, frozen, or canned vegetables.  Dark green and orange vegetables are particularly nutrient-filled.
  
  
• Lean protein:  Eat fish, beans, and peas.
  
  
• Three daily servings of low-fat, calcium-rich foods:  Like yogurts, cheeses, and milk.  Ensure they are fortified with vitamin D to receive full benefits.
  
  
• Whole-grain foods: These include grains such as quinoa, barley, brown rice, and buckwheat.  Select whole-grain bread, cereal, or pasta.

 

• Healthier fats:  Switch from butter to olive oil, and obtain your fat intake from nuts, seeds, and fatty fish instead of fried or processed foods.

 
The significance of hydration as you age
Thirst decreases as adults age, making it comfortable to drink less.  As a result, older adults are especially at risk of dehydration, a primary health concern.


Caffeinated and alcoholic beverages have a diuretic effect, making you pee more.  It is best to consume these drinks only in moderation.  Juices are not ideal for hydrating because they have a lot of sugar.  Water, non-caffeinated teas, and soups are the best ways to hydrate.
 
The following are some ways to increase fluid intake:

• Keep a water bottle nearby and take sips throughout the day
• Do not wait to be thirsty to start drinking.  Make it a part of your daily routine
• Add flavor to your water by adding slices of fruit
• Eat more soups, especially those with green veggies and lentils
• In addition to water, drink herbal teas, milk, or smoothies

 
Most of us are familiar with the "8 glasses of water a day" rule.  However, not everyone needs the same amount of water.  A good rule is to drink enough, so your urine is pale yellow.