As We Age: Nutrition for Senior Adults
Virginia Cooperative Extension
Authors: Kathleen M. Stadler, Assistant Professor & Extension Specialist, Nutrition, Dept. of Human Nutrition, Foods and Exercise, Virginia Tech and Pamela B. Teaster, Assistant Professor & Extension Specialist, Gerontology, Dept. of Human Development, Virginia Tech
Publication Number 348-020, posted August 2000
As We Age, we realize that aging started the day we were born. Our society is living longer than ever before. In Virginia, one out of every three older adults is over the age of 74.** Throughout our entire life course our minds and our bodies constantly undergo changes. When we consider aging as affecting us on many levels, we are exploring aging using a biopsychosocial lens.
For example, on a biological level, our major organs - heart, lungs, eyes, ears, and brain - lose a portion of their functioning ability as we grow older. On a psychological level, changes in our short-term memory may decrease our ability to recall information that we have just heard. Aging also affects our social environment. Upon retirement, friends may elect to move to a warmer climate or nearer to family or friends. Friendship patterns may change from those centered around a work life to those centered around religion, travel, clubs or organizations, or volunteer activities.
Not only does aging affect our bodies, our minds, and our relationships, it also affects our nutritional status. This publication highlights nutrition and wellness practices to help you maintain a healthy, productive lifestyle - lifelong goals for everyone.
Remember that most age-related changes are gradual, and there is considerable variation in how older adults are affected by them. As a rule, we are well equipped to handle our age-related changes.
Aging Facts
The young-old are between the ages of 65-80.
The oldest-old are ages 81 and older.
In 2030, the U.S. Census Bureau projects that the number of older adults will exceed the number of children.
In 2030, 21% of the population will be made up of people 65 and older.
Eat The Food Guide Pyramid Way
The Food Guide Pyramid is a general guideline to help children, youth, and adults eat a well-balanced diet. It is based on the Dietary Guidelines for Americans. Everyone should eat at least the minimum servings from each group of the Food Guide Pyramid. This gives you a variety of daily vitamins, minerals, protein, and fiber. Also, research shows that a variety of foods have other naturally occurring ingredients, such as antioxidants and phytochemicals. These ingredients may decrease the risk of cancer and heart disease.
As you age, your lifestyle may be less active; you may sit more and perform less vigorous exercises or physical labor. Also, your body's metabolism may be less efficient or slower. These lifestyle and metabolism changes may cause weight gain and less efficient absorption of nutrients. Select more nutrient-dense foods with lower amounts of fat and sugar (empty calories). If you are having problems losing weight, limit your fat or sugar intake. Eat a variety of foods that are good sources of protein, vitamins, minerals, and fiber.
The following Food Guide Pyramid is recommended for adults aged 50+. Use the Food Guide Pyramid to help plan your meals and snacks. Specific nutritional recommendations are based on age, gender, health status, and physical activity levels.
Recently, researchers from Tufts University developed a Food Guide Pyramid to more accurately represent the calorie and special nutrient needs for healthy persons over the age of 70. The new Modified Food Guide Pyramid for 70+ Adults includes the following changes:
Eat at least the minimum number of servings for each food group in the Food Guide Pyramid. Eat a variety of foods that are good sources of protein, vitamins, minerals, and fiber. It is important to eat nutrient dense foods with calories. Eating fewer foods or calories may be due to poor appetite, less activity, or medical conditions, which may result in weight loss.
Eat at least three servings of calcium-rich foods. Calcium and vitamin D are important to maintain bone health.
Drink eight cups of water as the base of the 70+ Pyramid. This is needed because of higher intake of medications and to prevent dehydration and constipation.
Eat fiber-rich foods from grains, fruits, vegetables, dried beans, and nuts.
Eat fortified foods with vitamin B12, calcium, and vitamin D. Consult a doctor or dietitian, if you need a dietary supplement.
Complete article may be viewed online.
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jc says: | 2011-03-18 16:25:41 |
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