This post was written by Kayleigh Shoaff, RDN, LD, Parkview Hospital Randallia.
A positive quality of life is a universal desire among all age groups, but older adults often encounter unique challenges that affect how they achieve this goal. For this reason, it’s important to take steps and work toward successful aging, which begins with nutrition.
The impact of nutrition
Nutrition is a critical component in successful aging. A review of participants’ dietary patterns in the Health, Aging and Body Composition study showed that superior nutritional status, quality of life and survival of older adults was associated with a diet consistent with current nutrition guidelines. Also, according to the Centers for Disease Control and Prevention and data from 2018, of the 10 leading causes of death among adults ages 65 and older, about half had a nutritional influence. This fact emphasizes how proper nutrition throughout life can significantly impact someone’s wellbeing in their later years.
Barriers to proper nutrition as you age
As people age, they may face barriers or challenges that weren’t present in earlier years that could impact their health, quality of life and the aging process. These factors could include:
- Medical or health: A person may suffer from multiple medical conditions requiring them to take various medications or even alter their dietary patterns. These medicines may come with their own set of side effects that could impact a person’s appetite, digestion, absorption and/or senses.
- Physical or functional: These types of limitations could affect someone’s ability to shop for and prepare healthy, nutrient-dense food.
- Cognition: Changes in mental ability, natural or because of a neurocognitive condition, can put someone at higher risk of dehydration and decreased food intake.
- Environment: An individual’s social circumstances can also predispose them to isolation and a lack of community involvement.
- Genetics: Natural changes to body composition and physiology also cause changes to nutrient requirements for older adults.
- Gender
- Age
Shifts in nutritional needs
As you age, you can expect your nutrient requirements to change due in large part to a decrease in physical activity. An older adult’s energy requirements usually reduce due to a decline in basal metabolic rate from a loss of lean muscle mass. Reduced calorie needs are particularly challenging to an aging adult because micronutrient needs or vitamins and minerals will remain consistent. This means older individuals must consume more nutrient-rich foods, but as energy needs decrease with age, so should caloric needs. Many adults often forget to make these comparable changes, leading to weight gain and excess body fat.
Another essential nutrient in the aging process is protein. A deficiency can impair wound healing, frailty, reduced immune function and malnutrition. And, sadly, studies suggest that protein intake tends to decline with age due to several factors. The recommended dietary allowance (RDA) of 0.8 g/kg of body weight per day is adequate for most healthy adults and older individuals. However, some experts suggest a moderate increase of 1-1.6 g/kg to help reduce progressive muscle mass loss and increase protein anabolism. This means those individuals should aim for 25-30 grams of high-quality protein at each meal.
Fluid intake is also a nutrient concern for older adults. The recommended fluid requirement is often not met by aging individuals because of decreased thirst sensation, mental/cognitive status changes, mobility issues, fear of incontinence and the desire to avoid frequent bathroom trips at night. While the suggested amount of fluid intake does not necessarily change with advancing age, many older individuals frequently do not meet this advised amount.
Making simple changes
Keeping these unique challenges and nutritional needs in mind can help you make the right food choices to support healthy aging. For instance, MyPlate for Older Adults, created by Tufts University, provides a straightforward graphic and example of foods that fit into a healthy, well-balanced diet while offering tips on shopping, recipes and being physically active. This resource also suggests that a healthy eating pattern should include:
- Fruits and vegetables: Choosing whole fruits and vegetables with deeply colored flesh contain essential nutrients and fiber. If you choose canned varieties, opt for those low in sodium and packed in their juices.
- Protein: Food rich in protein provides many vital nutrients to the body. Try choosing a variety including nuts, seeds, legumes (beans and peas), soy, eggs, fish, lean meat and poultry.
- Grains: Whole-grain and fortified foods are all great sources of fiber and B vitamins.
- Dairy: Fat-free or low-fat dairy products including milk, yogurt, cheese and fortified soy beverages provide the body with calcium, protein and other key nutrients.
- Healthy oils: These provide the body with essential fatty acids and fat-soluble vitamins.
- Herb and spices: It’s never a bad idea to use a variety of herbs and spices to enhance the flavor of foods while reducing the need for added salt.
Final thoughts
Remember to take it one step at a time. Making small changes to your dietary patterns as you age can significantly impact the quality of your life as you transition into those later years.
Helpful resources
Health.gov - Dietary Guidelines for Americans
Health, Aging and Body Composition study
