Seniors need fewer calories - but ones packed with nutrition

Seniors need fewer calories - but ones packed with nutrition
By Carol J.G. Ward
The (Columbia, S.C.) State
JS Online
Last Updated: June 13, 2000

Good nutrition is not just kids' stuff.

A balanced and varied diet remains important as people grow older. But nutrition needs change with age, and health conditions and lifestyle factors can interfere with a healthy diet.

"The elderly are more susceptible to shortfalls in their diet than any other age group," said Karen Thomas, a registered dietitian with Palmetto Senior Care in Columbia, S.C.

In fact, 52% of consumers older than 65 say they don't follow a healthful diet, according to American Demographics.

In general, older people need at least the same amounts of vitamins and minerals as they did when they were younger, but caloric needs decrease by 25%.

"The problem is how to get more nutrients from less food. You have to make every food count," Thomas said.

Seniors frequently fall short on several important nutrients, Thomas said. Among them are water, fiber, calcium and vitamin D, protein and vitamins B6 and B12.

Therefore, older people need to get more bang for their buck by eating nutrient-dense foods such as whole grains, legumes, nuts, low-fat dairy foods, fruits and deep-colored vegetables.

When they're eating less, and needing fewer calories, it can be challenging to get the right nutrition, especially when interest in nutrition and cooking is waning.

Older bodies also have more trouble compensating for nutrient deficiencies, so it's easy to understand why older Americans are at a disproportionate risk for poor nutrition.

Whether at age 65 or 85, many older people eventually face one or more problems that interfere with their ability to eat well.

"Some of the obstacles to meeting their nutritional needs are living alone and on a fixed or limited income," Thomas said.

Depression also is a big factor, she said. And decreased sensitivity of taste and smell can cause decreased appetites.

Social isolation is a common obstacle to proper nutrition. Older people who find themselves single after many years of living with another person may find it difficult to be alone, said Trish Vignati, a registered dietitian with the Southeast Dairy Association. They may lose interest in preparing or eating regular meals.

Family members and friends can help by checking to ensure that the older person is eating adequately. They also can prepare foods for the older person and join him or her for meals.

Look around the community for organizations such as church groups, hospitals and senior centers that offer opportunities for socializing and meals.

Supper clubs are a good option for seniors who are able to participate, Vignati said.

Older people may eat poorly for other reasons, ranging from financial difficulties to physical problems.

Lack of money may lead older people to scrimp on important food purchases - for example, perishable items like fresh fruits, vegetables and meat - because of higher costs and fear that the food may be wasted.

Local councils on aging or Meals on Wheels programs might be helpful in some cases.

In addition, certain medications can suppress appetites or taste sensations. This adds to the problem of naturally diminishing senses of taste and smell, common as people age.

"All five senses decline with age, which impairs not only the motivation but also the ability to eat," Thomas said.

If lack of appetite is a problem, seniors can maintain energy throughout the day by eating smaller meals, every four to five hours.

Also, talk to the pharmacist about the best timing of medications in relation to mealtime.

To enhance the flavor and aroma of foods, use seasonings such as herbs, garlic, onions, sugar, salt or salt substitute, butter flavoring, wine or reduced stocks, suggested Kay MacInnis, a cardiopulmonary dietitian at Providence Hospital in Columbia. Try intense flavors such as ginger and teriyaki.

Many persons respond well to tart flavors such as lemonade, flavored vinegars and barbecue sauces.

If a problem such as arthritis makes it hard to use regular flatware, check a home health supplier for easier-to-use plates, cups or silverware.

Physical activity is part of a healthy lifestyle at any age, from brisk walking to light gardening. Yet the American Heart Association reports that nearly 40% of people over the age of 55 say they have no leisure time activity.

"The research with exercise has been really encouraging. For people 65 and older, just walking can help significantly slow mental deterioration," Vignati said.

Although good nutrition and exercise may not prolong life spans, there is evidence that good nutrition in the later years can help reduce the risk and control symptoms of diseases such as osteoporosis and heart disease.

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