Nurtrition 101

As we say hello to March, we also welcome National Nutrition Month—a time dedicated to promoting healthy eating habits and overall well-being. This blog post will explore key aspects of senior nutrition, ensuring a vibrant and fulfilling lifestyle for our seniors.

Eating a well-balanced diet is an important part of staying healthy as one ages. It can help maintain a healthy weight, stay energized, and get the nutrients needed. It also lowers the risk of developing chronic health conditions, such as heart disease and diabetes. According to the National Resource Center on Nutrition, Physical Activity, and Aging, 1 in 4 older Americans has poor nutrition.

To meet nutritional needs, seniors should eat foods that are rich in fiber, vitamins, minerals, and other nutrients. Limiting foods that are high in processed sugars, saturated and trans fats, and salt is essential. Seniors may also have to adjust their diet to manage chronic health conditions.

As seniors get older, their nutritional needs, appetite, and food habits can change in several ways. Here are 6 food habits that may change as seniors age:

1. Calories: Seniors will probably need fewer calories as they age to maintain a healthy weight. Eating more calories than they burn leads to weight gain. Seniors may find they have less energy and more muscle or joint problems as they get older. As a result, they may become less mobile and burn fewer calories through physical activity. They may also lose muscle mass, causing their metabolism to slow down, lowering their caloric needs.
2. Appetite: Many seniors experience a loss of appetite with age. It’s also common for their sense of taste and smell to diminish. This can lead them to eat less. Adding spices, mustard, herbs, and hot sauce to their food can give it more taste! If seniors are burning fewer calories through physical activity, eating less may not be a problem. However, they need to get enough calories and nutrients to maintain healthy organs, muscles, and bones. Not getting enough can lead to malnutrition and health problems.
3. Medical Conditions: As seniors age, they become more susceptible to chronic health problems, such as diabetes, high blood pressure, high cholesterol, and osteoporosis. To help prevent or treat these conditions, their doctor may recommend changes to their diet.
4. Medications: Seniors may need to take medications to manage chronic health conditions. Some medications can affect their appetite and may also interact with certain foods and nutritional supplements. If seniors are taking medication, they should check with their doctor or pharmacist to find out whether they need to make any changes to their diet.
5. Immune System: The immune system weakens with age, raising the risk of foodborne illness or food poisoning. Proper food safety techniques are important at every age. However, seniors may need to take extra precautions as their immune system weakens. For example, their doctor may recommend avoiding foods with raw eggs, such as homemade mayonnaise or Caesar salad dressing.
6. Home Life: Losing a spouse or other family members can impact daily habits, including eating patterns. Seniors may feel depressed, which can lead to a lower appetite. If a family member did most of the cooking, seniors might not know how to prepare food for themselves. Some seniors simply choose not to eat rather than cook a meal for themselves. If seniors are finding it difficult to prepare food for themselves, they should talk to a family member, trusted friend, or their doctor. Depending on their area, there may be services available to help make sure they’re getting the food they need. For example, Meals on Wheels is available across the United States, Canada, Australia, and other countries.

As stated above, there are many factors that could lead to a change in food habits. So, how do seniors maintain healthy food habits as they age? Here are 3 things they can incorporate into their lives to maintain a healthy and nutritious lifestyle:

1. Focus on Nutrient-Rich Food: As seniors age, their caloric needs will probably decrease, while their nutrient needs stay the same or increase. Eating nutrient-rich food will help them get the vitamins, minerals, protein, carbohydrates, and fats they need. KNOW YOUR NUMBERS and READ LABELS! Protein(0.45-0.55g/ per pound of body weight), carbohydrates(130g/day) and fats (20-30% of daily cal intake) are important! FOOD IS FUEL! Seniors should get most of their calories from nutrient-dense foods, such as vegetables and fruits, beans and lentils, nuts and seeds, whole grains, low-fat dairy, and lean protein. They should limit foods that are high in calories but low in nutrients. For example, save deep-fried foods, desserts, and sweetened beverages for the occasional treat. Their doctor may recommend avoiding junk food altogether.
2. Eat Enough Fiber: Fiber is essential for a healthy digestive system. To avoid constipation and other problems, seniors should include fiber-rich foods at every meal. Soluble fiber is especially important for maintaining healthy cholesterol levels. Good sources of fiber include fruits and vegetables, beans and lentils, nuts and seeds, oats and oat bran, and whole grains.
3. Choose Healthier Convenience Foods and Supplements: If seniors find themselves relying on convenience foods, they should choose the healthiest options: frozen or low-sodium canned vegetables, frozen unsweetened fruit or low-sugar canned fruit, precooked grilled turkey or rotisserie chicken, bagged salad or coleslaw mix, oatmeal, steamer bags of veggies in either the produce or freezer sections of grocery stores. Always check the labels on prepackaged foods. Choose options that contain less added sugar, saturated fat, and salt — and more fiber, vitamins, and minerals. Seniors may find it hard to get some nutrients in their diet, especially if they have to avoid some foods. They should ask their doctor if they should take a vitamin or mineral supplement, such as calcium, vitamin D, magnesium, or vitamin B-12. These specific vitamins are often poorly absorbed or not consumed enough by older Americans. Some supplements can interfere with certain medications. Seniors should ask their doctor or pharmacist about potential side effects before starting a new supplement or medication.

Healthy eating is important across one's entire life, especially as they age. Choosing nutrient-rich, lower-calorie foods may help prevent or manage chronic health conditions. It can also help seniors feel stronger and energized, allowing them to enjoy the golden years of their lives!