Who is the most likely to be at nutritional risk: a 45-year old woman, her 20 year-old daughter, or her 70 year-old mother? If you guessed the 70 year-old, you're correct.

Introduction

Who is the most likely to be at nutritional risk: a 45-year old woman, her 20 year-old daughter, or her 70 year-old mother? If you guessed the 70 year-old, you're correct. Good nutrition is important to good health throughout life. Aging, however, can bring special requirements that increase the likelihood of nutritional deficiencies.

Aging and Nutrition

One change older people experience is a shift downward in the ability to absorb some nutrients. For example, older skin is less adept at converting the ultraviolet light in sunshine to vitamin D, increasing the need for dietary sources of this vitamin. Many older adults have a condition known as atrophic gastritis that interferes with the absorption of vitamin B-12 from food. On the other hand, synthetic B-12, the type found in vitamin supplements and fortified products like cereals, is absorbed well.

With advancing age comes an increased likelihood of developing a medical condition such as arthritis that can make it difficult to shop for, or prepare, food; and sensory changes such as a decreased ability to smell and taste that can affect the enjoyment of food. Lifestyle alterations brought about by the death or disability of a spouse can also significantly affect how, and what food is prepared and eaten.

And, while the nutrition needs of older adults remain similar to or even greater than those of younger people, most older individuals require--and consume--fewer calories. This can mean that they need to obtain a lot of nutrients from a relatively small amount of food--no simple feat.

Nutrients in Short Supply

These, and other, factors can result in diets that do not contain an adequate amount of some nutrients. Studies show that in addition to vitamins D and B-12, fiber, folate, vitamins C and E, and the minerals calcium and zinc are often underrepresented in the diets of seniors.

Many of these needs can be addressed by direct steps. For example, including a bowl of whole-grain, fortified cereal in a meal on as many days as possible will add nutrients like folate, zinc, vitamins E and B-12, and fiber to your diet. And, drinking three cups of low-fat or skim milk a day will help you meet your need for calcium and vitamin D. If plain milk isn't appealing, try cocoa, soup, or fruit and milk shakes. (Because the requirements for vitamin D and calcium are high, you may need a supplement of either one or both. But before you take one, check with your physician.)

Here are some other suggestions:

"Spend" calories on foods that contain a high proportion of vitamins and minerals. For example, the following changes will provide many more nutrients for about the same number of calories:

• choose whole wheat bread rather than white bread for toast or sandwiches
• replace half the iceberg lettuce in a salad with romaine lettuce or fresh spinach
• eat a sweet potato instead of white rice at dinner
• have a calcium-rich pudding instead of cookies for dessert

Add nutritional "punch" to foods you prepare.

• Use low-sodium tomato juice in place of water in soups and stews.
• Add undiluted nonfat evaporated milk instead of cream or regular milk to coffee or tea. Ounce-for-ounce nonfat evaporated milk contains three times as much calcium and less than half the calories of light cream.
• Add chopped, cooked leafy dark greens like spinach, kale, or Swiss chard to soups, casseroles, or rice dishes.
• Put finely shredded carrots or red cabbage in salads or on sandwiches.

Source

Focusing on the nutritional needs of older Americans RA. Sherer, Geriatric Times, 2000

Links

• How to eat a healthy diet
• A Healthy Diet Contains Plenty of Produce
• Guides like the Tufts Modified Food Pyramid for 70+ Adults can provide a helpful framework for developing a healthful diet :
• To quickly access additional accurate information on this and other nutrition-related topics, visit Tufts University's Nutrition Navigator http://www.navigator.tufts.edu