Changing nutritional needs for older adults

Eating healthy is important at any age, but as you get older, nutrition becomes even more critical. Adults face a higher risk of health issues like heart disease and osteoporosis; risks that can be reduced with dietary knowledge.

“With age, you generally need to eat less than when you were younger due to decreased activity level and changes in metabolism,” said Maureen Boccella, MS, RD, CDCES, LDN, patient education manager of diabetes education at Chester County Hospital. “But your nutritional needs remain the same or increase, making it crucial to take advantage of every meal.”

Nutritional needs shift with age

The following nutrients can help older adults stay healthy and energized.

Vitamin B12: essential for healthy blood cells

Vitamin B12 helps nerve and blood cells stay healthy. According to Boccella, it can prevent anemia, a low level of red blood cells that make you feel weak and tired.

As people age, their stomachs produce less hydrochloric acid. Some medications, such as those for diabetes, gastroesophageal reflux disease, and peptic ulcer disease, can also make it harder for the body to absorb B12.

“This isn't a change you can notice from the outside, but it makes it harder for your body to absorb B12," said Boccella.

Vitamin B12 can be found naturally in many meats, like fish and poultry, and animal products, like milk and eggs. Some foods, including breakfast cereals, have B12 added to them.

Adults should get about 2.4 micrograms (mcg) of vitamin B12 each day. Because of the challenges many older adults face with this vitamin, Boccella advises talking to your health-care provider about whether a B12 supplement is right for you.

Protein: key for muscle growth

Protein is key for muscle and cell repair and growth. It also helps your body absorb vitamin B12 more effectively. Unfortunately, many adults don't get enough in their diet.

As you get older, your body can't build and maintain muscle mass as well. Muscle mass loss can decrease your quality of life and put you at risk of falls and fractures.

Protein can be found in meat, poultry, seafood, eggs, beans, nuts, seeds, and soy products. In general, aim to consume 0.8 grams of protein per kilogram of your body weight.

Fiber supports healthy digestion

Regular bowel movements are an important part of staying healthy. Fiber can help this process by supporting healthy digestion and preventing constipation. Fiber also lowers the risk of heart disease and type 2 diabetes.

Found in most fruits, vegetables, whole grains, and legumes (beans, peas, and lentils), fiber is a key nutrient for all older adults.

Boccella stressed that it’s important to get the right amount of fiber to access its benefits and avoid uncomfortable side effects like gas, bloating, and cramping.

“In general, men 50 years of age and older should aim for 30 grams of fiber a day, while women should strive for 21 grams,” she said.

Calcium helps keep bones healthy

Calcium supports bone health and plays a role in muscle function, hormone secretion, and nerve transmission — all key processes as you age. Unfortunately, more than two-thirds of older adults run the risk of calcium deficiency. And while calcium needs increase with age, at the same time, the amount you absorb decreases.

Calcium is mostly found in dairy products (yogurt, cheese, milk) and some vegetables (kale, broccoli). It can also be consumed in foods fortified with calcium, such as orange juice and cereal.

As with fiber, getting the right amount of calcium is important. Too little can lead to weak bones and fractures, but too much can lead to problems like kidney damage and kidney stones. Men ages 51 to 70 should get 1,000 mg/day, then increase that to 1,200 after age 70. All women over 50 should aim for 1,200 mg of calcium in their diets.

“As an example, eating one 8-ounce serving of yogurt, one cup of 1 percent milk, one cup of calcium-fortified orange juice, and 3 ounces of canned salmon would work for women over 50,” explained Boccella.

Vitamin D sources include sun and food

Vitamin D plays a key role in bone strength, muscle movement, and immune system health. It may also help keep your brain healthy. Most people get vitamin D from the sun, but as your skin ages, you’re less able to effectively absorb this vitamin. Plus, older adults may spend more time indoors and away from the sun.

Vitamin D can be found naturally in some foods, like cod liver oil and salmon, and as an added ingredient in others, like fortified milk and fortified orange juice. Vitamin D supplements may also be recommended by your health-care provider.

Everyone more than a year old needs 600 IU of vitamin D each day. After 70, people should increase their intake to 800 IU. Your provider might have specific recommendations, especially about taking supplements.

Don’t forget about water

While not a nutrient, water is also extremely important for older adults. Up to 40 percent of people in this age group may not get enough water on a regular basis.

“There are a number of reasons for this risk, including lowered appetite and thirst, medications that increase the chances of dehydration, and a changing body composition that leads to less water in the first place,” said Boccella.

Dehydration can lead to uncomfortable symptoms, like headaches, fatigue, and muscle cramps. It can also put you at risk of falls and injury due to tiredness and lack of coordination.

Adults should drink one-third of their body weight in ounces of water. For instance, if you weigh 150 pounds, you should aim to drink 50 ounces of water each day. Taking certain medications might mean you should drink more, so make sure you check with your provider about the right amount of water for you.

Focus on nutritious meals

According to Boccella, it can be overwhelming to get exactly the right amount of nutrients each day. But being healthy is a long-term effort and eating healthy meals and drinking plenty of water are keys to success.

“By consuming plenty of fruits, veggies, whole grains, fat-free or low-fat milk products, and a variety of protein-rich foods, you'll be well on your way to getting the nutrients you need,” she said

If you're not sure how to incorporate enough nutrients into your diet, talk to your health-care provider or a registered dietitian. They can help you understand how to easily and effectively eat the right amount of nutrients now and for the rest of your life.