Nutrition
Guidelines For Senior Citizens
The life span
of the average American has increased dramatically. Unfortunately,
knowledge of the nutritional needs as we age has not kept pace. Most
experts agree that nutrition is a factor in the aging process. Age-related
changes in body composition and metabolism require seniors to keep
a sharp eye on their food choices.
Too many seniors
are undernourished as a result of:
- aging
- eating processed
and refined foods that often have lost their nutritional value
- reduced metabolism
- diminished
appetite
- effects of
medication
Metabolic changes,
along with decreased physical activity, require obtaining the same
amount of nutrients from a lower caloric level. As one gets older
the chances of suffering a chronic illness are greater, and health
experts believe that poor eating habits contribute to some of those
ailments.
WHAT AGING
CHANGES HAVE NUTRITIONAL SIGNIFICANCE?
First,
older people produce less saliva and often have poor dentures. This
causes difficulty with very dry foods.
An estimated 30%
of seniors lose their ability to make stomach acid, and this interferes
with the absorption of some nutrients such as vitamin B12 and folic
acid. Deficiencies in these nutrients, as well as vitamin B6, can
cause neurological changes such as decline in alertness, loss of memory,
and numbness of the extremities.
The reduction
of the natural movement of food and enzyme activity in the gastrointestinal
tract, known to be associated with aging, often results in digestive
difficulties in dealing with certain foods. Also, this reduction in
the natural movement of food through the intestines causes food to
remain in the intestines for a longer period of time, producing harder
stools and resulting in constipation.
Aging affects
certain senses, such as taste, smell, vision, and in turn affects
the types of foods that will be chosen. Salty and sweet taste sensations
can decline markedly with age, causing some to prefer foods that are
richly seasoned. However, certain spicy foods produce gas. Many older
persons complain of "heartburn," that often is not caused
by increased acidity but by gas production. Others resort to extra
salt in order to overcome their gradual loss of taste. Sodium and
its role in water retention and high blood pressure may then become
a problem.
Due to particular
diseases, such as heart disease or osteoporosis, as we age we need
less of some minerals (such as sodium to lower blood pressure) and
more of others (such as calcium for bone mass). Bones tend to weaken
with age; evidence suggests that seniors require at least 1500 milligrams
of calcium a day.
Depression and
loneliness can further contribute to a disinterest in eating. Many
seniors do not have the economical means, knowledge, or willingness
to ensure the most nutritious choices in food selection and meal preparation,
the result being malnutrition and potential health problems.
Because of changes
in the body and decreasing physical activity, older people usually
need fewer calories as the rate at which the body uses energy tends
to decrease. For some, food intake generally is lower, and the amount
of lean body tissue decreases while the amount of body fat increases.
Yet others maintain old eating habits not realizing that most people
gain weight more easily as they age.
WHAT TO DO?
Fortunately, there are nutritional guidelines for seniors that can
be derived from conventional wisdom. They are as follows:
- Eat a variety
of foods from five of the six major food groups (fruits; vegetables;
breads and cereals; milk and cheeses; meat, poultry, fish, and dry
beans) to obtain all the nutrients needed for good health
- Avoid foods
high in cholesterol
- Limit total
fat intake to less than 30% of your calories and keep intake of
saturated fats to less than 10%
- Increase your
intake of dietary fiber
- Be selective
of foods that cause gas problems
- Prepare moister
or softer foods, or smaller portions, if you have difficulty with
dry foods
- Limit the use
of salt and sodium compounds
- Increase your
calcium intake, especially women
- Avoid too much
sugar
- Drink at least
eight (8 ounce) glasses of water daily
- If you drink
alcoholic beverages, do so in moderation.
Drugs interact
adversely with certain nutrients. If in doubt, before you take them,
find out.
The guidelines cannot guarantee health and well-being as health depends
on many things, including heredity, lifestyle, personality traits,
mental health and attitudes, and environment, in addition to one's
meals. Food alone cannot make you healthy, but good eating habits
based on moderation and variety can keep you healthy and even improve
your health. Experts from Health Agencies agree that following these
guidelines and eating well-balanced meals support:
- Adequate energy
to carry out daily tasks
- Good mental
health and mental abilities
- Resistance
to disease
- Recovery from
illness, accident, or surgery
- Medication
effectiveness
- Better management
of chronic health problems to improve quality of life,
mobility, and independence
NUTRIENTS--WHAT
ARE THEY?
A nutrient is a substance that promotes body growth or improvement
or repairs the natural waste of the body. You need more than 40 different
nutrients for good health. These include:
- energy sources
(measured in calories)
- carbohydrates
(starches, sugars)
- fats
- proteins
- vitamins
- minerals
- amino acids
(from proteins)
- essential fatty
acids (from fats and oils)
- water
CARBOHYDRATES
include starches, sugars, and dietary fiber. Starches and sugar supply
the body with energy. Dietary fiber provides bulk in the diet, which
encourages regular elimination of wastes.
FATS provide
energy and are carriers of fat-soluble vitamins. Fats also add flavor
to foods. Some fats help form cell membranes and hormones.
PROTEINS
are the building blocks of the body. They are needed for growth, maintenance,
and replacement of body cells. They also form the hormones and enzymes
used to regulate body processes. Any extra protein is used to supply
energy or is changed into body fat (stored energy).
VITAMINS
are organic substances needed by the body in small amounts. They do
not supply energy, but they help release energy from carbohydrates,
fats, and protein. They also help in other chemical reactions in the
body.
MINERALS
are also needed in relatively small amounts and do not supply energy.
They are used to build strong bones and teeth, and to make hemoglobin
in red blood cells. They help maintain body fluids and help in other
chemical reactions in the body.
WATER is
often called the "forgotten nutrient." It is needed to replace
body water lost in urine and sweat. Water helps to transport nutrients,
remove wastes, and regulate body temperature.
One way to assure
variety and a well-balanced diet is to select daily servings of foods
from the first five of the six food groups:
- Fruits
- Vegetables
- Breads and
cereals
- Milk and cheeses
- Meat, poultry,
fish, dry beans
- Fats, sweets, and alcohol
FRUITS AND
VEGETABLES: provide vitamins, minerals, and dietary fiber; some
provide starch or protein. Peels and edible seeds are especially rich
in fiber. Deep-yellow vegetables are good sources of vitamin A. Dark-green
vegetables are a source of vitamin A and C, riboflavin, folic acid,
iron, calcium, magnesium, and potassium. Vitamin C is provided by
melons, berries, tomatoes, and citrus fruits (oranges, grapefruit,
tangerines, lemons). Certain greens--collards, kale, mustard, turnip,
and dandelion--provide calcium. Nearly all vegetables and fruits are
low in fat, and none contain cholesterol.
BREAD AND
CEREAL group: Foods in this group provide starch, thiamin, riboflavin,
niacin, iron, magnesium, folacin, fiber, and protein.
MILK AND CHEESE
group: Milk and most milk products are calcium-rich foods. They contribute
riboflavin, protein, and vitamins A, B-6, and B-12.
MEAT, POULTRY,
FISH, AND BEAN group: It's a good idea to vary your choices in
this group. Each food has a distinct nutritional advantage. Red meats
are good sources of zinc. Liver and egg yokes are valuable sources
of vitamins, but are high in cholesterol. Dry beans, peas, soybeans,
and nuts are worthwhile sources of magnesium. All foods of animal
origin contain vitamin B-12. Foods of vegetable origin do not.
FATS, SWEETS,
AND ALCOHOL: Most foods in this group provide relatively low levels
of vitamins, minerals, and protein compared to calories. Vegetable
oils generally do supply vitamin E and essential fatty acids.
- Ideas for adding
variety to your meals
- Get out of
the rut of thinking that certain foods are meant only for certain
meals. Try vegetable soup and a tuna fish sandwich on pumpernickel
bread at breakfast, or a cheese omelet, bran muffin, vegetable salad,
and fresh fruit for dinner.
- Experiment
with recipes created especially for one or two people.
- Combine leftover
meats and vegetables into one-dish casseroles that can be easily
heated for lunch or dinner, or frozen for later use.
- Share pot-luck
lunches and dinners with friends or acquaintances on a rotating
basis. Not only will it add variety to your diet, but it's also
a great way to make new friends.
