Good nutrition throughout life is crucial for preventing chronic diseases, and it's never too late to make positive changes to support healthy aging. Older adults face a higher risk of chronic diseases like heart disease and cancer, as well as health conditions related to changes in muscle and bone mass, such as osteoporosis. However, the good news is that this population can reduce some of these risks by consuming nutrient-dense foods and maintaining an active lifestyle.
While older adults generally have lower calorie needs, their nutrient needs are similar to or even higher than those of younger adults. This is often due to decreased physical activity, changes in metabolism, or age-related loss of bone and muscle mass. Additionally, chronic health conditions, the use of multiple medications, and changes in body composition can also affect nutrient needs in this population. Therefore, it is particularly important for older adults to follow a healthy dietary pattern and ensure that every bite counts.
There are some special considerations for older adults when it comes to nutrition. The Healthy Eating Index (HEI) is a measure of diet quality based on the Dietary Guidelines for Americans. Older adults have the highest diet quality compared to other age groups, with an HEI score of 63 out of 100. While this is encouraging, there is still room for improvement. Increasing the consumption of fruits, vegetables, whole grains, and dairy can improve diet quality, as can reducing the intake of added sugars, saturated fat, and sodium. Support from healthcare professionals, friends, and family can also help older adults meet food group and nutrient recommendations.
Adequate protein intake is important for preventing the loss of lean muscle mass. However, older adults often consume too little protein, especially those aged 71 and older. While most older adults meet recommendations for meats, poultry, and eggs, it's important to remind them that seafood, dairy and fortified soy alternatives, beans, peas, and lentils are also excellent sources of protein. These protein sources also provide additional nutrients like calcium, vitamin D, and vitamin B12 fiber.
As individuals age, their ability to absorb vitamin B12 may decline, especially when taking certain medications. Health professionals play a crucial role in ensuring that older adults are consuming enough vitamin B12 through their diet, such as fortified breakfast cereals. It is recommended that older adults discuss the use of dietary supplements with their healthcare provider to boost their vitamin B12 intake.
Healthy Beverage Choices for the Elderly
Older adults often struggle to stay hydrated due to a decreased sense of thirst as they age. Drinking an adequate amount of water is essential to prevent dehydration and aid in digestion, without adding any extra calories. Unsweetened fruit juices, low-fat or fat-free milk, and fortified soy beverages are also good options to meet fluid and nutrient requirements. Health care providers can encourage older patients to include beverages with their meals and throughout the day.
If older adults opt to consume alcohol, moderation is key - men should limit their intake to 2 drinks or less per day, while women should stick to 1 drink or less per day. It's important to note that older adults may experience the effects of alcohol more quickly than in their younger years, increasing the risk of falls and other accidents.
Supporting Healthy Eating Habits in Older Adults
Just like at other stages of life, health professionals, family, and friends can assist older adults in adopting a healthy eating pattern that aligns with their budget, preferences, and cultural traditions. Factors to consider when promoting healthy eating in older adults include:
- Enjoyment of food - Sharing meals with loved ones can enhance the pleasure of eating and provide an opportunity to bond over shared experiences, all while improving dietary habits.
Ability to masticate or ingest food — Experimenting with various cooking methods for foods from all food groups can aid in identifying textures that are acceptable, appealing, and enjoyable for older individuals, particularly those who struggle with chewing or swallowing. Maintaining good oral health is also crucial for the ability to chew food.
Food safety — Practicing proper food handling techniques is particularly vital for this age demographic. The risk of contracting foodborne illnesses increases with age due to a decline in immune system function. For more information on food safety for older adults, please refer to this external link provided by health.gov. Additionally, information on food safety for individuals with compromised immune systems can also be found there.
Discovering Resources to Assist Older Adults in Maintaining a Healthy Diet
There are several government resources available to healthcare professionals to support older individuals in accessing and maintaining a healthy dietary pattern.
Congregate Nutrition Services offer meals to individuals aged 60 and above, as well as their spouses, in senior centers, schools, and churches.
The Supplemental Nutrition Assistance Program (SNAP) provides temporary benefits to assist individuals with limited incomes in purchasing food.
The Commodity Supplemental Food Program (CSFP) distributes monthly packages of nutritious foods from the U.S. Department of Agriculture.
Home-Delivered Nutrition Services provide older adults who have difficulty leaving their homes or have specific health conditions with meals delivered to their residences.
The Child and Adult Care Food Program offers reimbursements for nutritious meals and snacks to older adults enrolled in daycare facilities.