Health First - Nutritional Needs For Older Adults

Eating healthy foods is important no matter what your age. As we get older though, our food needs change. We usually get less exercise as we age, so our bodies tend to lose muscle and gain fat. This happens even when your weight does not change. Being overweight can lead to high blood pressure, diabetes, and heart disease. Continuing or starting an exercise program, and eating lean foods can limit weight gain and muscle loss.

Most of our vitamin and mineral needs stay about the same as we age. One exception is calcium. Older adults need more calcium. If kilojoule needs fall, but other nutrient needs stay the same, the food choices we make need to be good ones. Eating foods from all of the food groups (breads and grains, fruits and vegetables, dairy, and meats or meat substitutes) is one step you can take to be sure you get all the nutrients you need.

Too many sweets and fatty foods add unnecessary kilojoules and little else, so they should be limited. Some people need to limit salt intake. Alcohol, if it is used, should be limited to 1 to 2 drinks a day at most.

Healthy bones need calcium. After age 30 or 35, adults do not make more bone tissue, but bone tissue is saved if enough calcium is eaten. Calcium is found in dairy products and dark green, leafy vegetables. If you do not get at least 10 minutes of sunshine a day, you may need a Vitamin D supplement.

Older adults also need to get enough iron, zinc, and fibre. Iron is important for healthy blood and is found in red meats, egg yolks and raisins. Zinc is important for maintaining taste ability and to help with healing. It is found in meats. Fibre is important for regularity and is found in whole grain products, fresh fruits and vegetables, and dried beans and peas.

Sometimes it is hard to fix meals for just one. If you find yourself not wanting to shop, cook, or eat alone, consider joining in with a family member or neighbour. Many places have Meals on Wheels programs. Check with your local community centre.

Article #6966