Nutrition for Older Adults

What is nutrition and why is it important for older adults?

Nutrition is about eating a healthy and balanced diet so your body gets the nutrients that it needs. Nutrients are substances in foods that our bodies need so they can function and grow. They include carbohydrates, fats, proteins, vitamins, minerals, and water.

Good nutrition is important, no matter what your age. It gives you energy and can help you control your weight. It may also help prevent some diseases, such as osteoporosis, high blood pressure, heart disease, type 2 diabetes, and certain cancers.

But as you age, your body and life change, and so does what you need to stay healthy. For example, you may need fewer calories, but you still need to get enough nutrients. Some older adults need more protein.

Some changes that can happen as you age can make it harder for you to eat healthy. These include changes in your:

• Home life, such as suddenly living alone or having trouble getting around
• Health, which can make it harder for you to cook or feed yourself
• Medicines, which can change how food tastes, make your mouth dry, or take away your appetite
• Income, which means that you may not have as much money for food
• Sense of smell and taste
• Problems chewing or swallowing your food

To stay healthy as you age, you should:

• Eat foods that give you lots of nutrients without a lot of extra calories, such as
  • Fruits and vegetables (choose different types with bright colors)
  • Whole grains, like oatmeal, whole-wheat bread, and brown rice
  • Fat-free or low-fat milk and cheese, or soy or rice milk that has added vitamin D and calcium
  • Seafood, lean meats, poultry, and eggs
  • Beans, nuts, and seeds
• Avoid empty calories. These are foods with lots of calories but few nutrients, such as chips, candy, baked goods, soda, and alcohol.
• Pick foods that are low in cholesterol and fat. You especially want to try to avoid saturated and trans fats. Saturated fats are usually fats that come from animals. Trans fats are processed fats in stick margarine and vegetable shortening. You may find them in some store-bought baked goods and fried foods at some fast-food restaurants.
• Drink enough liquids, so you don't get dehydrated. Some people lose their sense of thirst as they age. And certain medicines might make it even more important to have plenty of fluids.
• Be physically active. If you have started losing your appetite, exercising may help you to feel hungrier.

Sometimes health issues or other problems can make it hard to eat healthy. Here are some tips that might help:

• If you are tired of eating alone, try organizing some potluck meals or cooking with a friend. You can also look into having some meals at a nearby senior center, community center, or religious facility.
• If you are having trouble chewing, see your dentist to check for problems
• If you are having trouble swallowing, try drinking plenty of liquids with your meal. If that does not help, check with your health care provider. A health condition or medicine could be causing the problem.
• If you're having trouble smelling and tasting your food, try adding color and texture to make your food more interesting
• If you aren't eating enough, add some healthy snacks throughout the day to help you get more nutrients and calories
• If an illness is making it harder for you to cook or feed yourself, check with your health care provider. He or she may recommend an occupational therapist, who can help you find ways to make it easier.

NIH: National Institute on Aging

Diets

If you are overweight or have obesity, losing weight can improve your health. It might also help you prevent weight-related diseases, such as heart disease, diabetes, arthritis and some cancers. A healthy diet is an important part of a weight-loss program. It:

• May include fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
• May include lean meats, poultry, fish, beans, eggs and nuts
• Goes easy on saturated fats, trans fat, cholesterol, salt (sodium), and added sugars

The key to losing weight is to burn more calories than you eat and drink. A diet can help you to do this through portion control. There are many different types of diets. Some, like the Mediterranean diet, describe a traditional way of eating from a specific region. Others, like the DASH eating plan or a diet to lower cholesterol, were designed for people who have certain health problems. But they may also help you to lose weight. There are also fad or crash diets that severely restrict calories or the types of food you are allowed to eat. They may sound promising, but they rarely lead to permanent weight loss. They also may not provide all of the nutrients your body needs.

In addition to a diet, adding exercise into your daily life can help you to lose weight.

NIH: National Institute of Diabetes and Digestive and Kidney Diseases

Healthy Aging

People in the U.S. are living longer, and the number of older adults in the population is growing. As we age, our minds and bodies change. Having a healthy lifestyle can help you deal with those changes. It may also prevent some health problems and help you to make the most of your life.

A healthy lifestyle for older adults includes:

• Healthy eating. As you age, your dietary needs may change. You may need fewer calories, but you still need to get enough nutrients. A healthy eating plan includes
  • Eating foods that give you lots of nutrients without a lot of extra calories. This includes fruits and vegetables, whole grains, lean meats, low-fat dairy, nuts, and seeds.
  • Avoiding empty calories, such as foods like chips, candy, baked goods, soda, and alcohol
  • Eating foods that are low in cholesterol and fat
  • Drinking enough liquids, so you don't get dehydrated
• Regular physical activity. Being physically active may help you maintain a healthy weight and avoid chronic health problems. If you have not been active, you can start slowly and work up to your goal. How much exercise you need depends on your age and health. Check with your health care provider on what is right for you.
• Staying at a healthy weight. Being either overweight or underweight can lead to health problems. Ask your health care professional what a healthy weight for you may be. Healthy eating and exercise can help you get to that weight.
• Keeping your mind active. Lots of activities can keep your mind active and improve your memory, including learning new skills, reading, and playing games.
• Making your mental health a priority. Work on improving your mental health, for example by practicing mediation, relaxation techniques, or gratitude. Know the warning signs of a problem and ask for help if you are struggling.
• Participating in activities that you enjoy. People who are involved in hobbies and social and leisure activities may be at lower risk for some health problems. Doing things that you enjoy may help you feel happier and improve your thinking abilities.
• Playing an active role in your health care. Make sure that you get regular checkups and the health screenings that you need. You should know which medicines you are taking, why you need them, and how to take them properly.
• Not smoking. If you are a smoker, quitting is one of the most important things that you can do for your health. It can lower your risk of several different types of cancer, certain lung diseases, and heart disease.
• Taking steps to prevent falls. Older adults have a higher risk of falling. They are also more likely to fracture (break) a bone when they fall. Getting regular eye checkups, getting regular physical activity, and making your house safer can lower your risk of falling.

Following these tips can help you to stay healthy as you age. Even if you have never done them before, it's never too late to start taking care of your health. If you have questions about these lifestyle changes or need help figuring out how to make them, ask your health care provider.

Malnutrition

What is malnutrition?

Malnutrition means that your body isn't getting enough calories or the right balance of nutrients to stay healthy. This can happen if you don't get enough protein, carbohydrates, and fats, eat too much unhealthy food, or don't get the vitamins and minerals your body needs.

Malnutrition can affect people of all ages, but children, older adults, and people with chronic (long-term) health problems have a higher risk.

Most people think of undernutrition with malnutrition. But malnutrition can refer to undernutrition, overnutrition, or an imbalance of nutrients.

Types of malnutrition include:

• Protein-energy undernutrition, also called macronutrient undernutrition, happens when your body doesn't get enough protein or calories from food. Two serious forms of this are kwashiorkor and marasmus.
• An imbalanced nutritional status occurs when you are not getting the right mix of nutrients. You may get enough calories, but not enough vitamins or minerals.
• Vitamin deficiency diseases happen when your body doesn't get enough of certain vitamins. Without the right vitamins, your body cannot stay healthy and may develop specific diseases. For example, scurvy can develop from too little vitamin C, rickets from too little vitamin D, and anemia from too little iron or vitamin B12.
• Failure to thrive occurs when children don't gain weight or grow as expected. This may be due to not getting enough food, trouble absorbing nutrients, or other health problems.
• Overnutrition can occur when your body gets too many calories or nutrients. This may lead to obesity or other health issues.

Malnutrition may occur for many reasons, including:

• An unbalanced diet that lacks variety or specific nutrients.
• Some medical issues, which could include malabsorption syndromes, dementia, eating disorders, depression, alcohol use disorder (AUD), or cancer.
• Problems with swallowing, digestion, or dental issues.
• Certain medicines that affect how food tastes and smells.
• Not being able to get food or cook due to things such as chronic illness, mobility issues, or low income.

Malnutrition can affect anyone, but some people have a higher risk than others. This includes people who:

• Don't have enough knowledge about nutrition
• Don't have access to a variety of food
• Are older adults or children
• Have a low income
• Have a chronic (long-term) illness

The symptoms of malnutrition can vary. You may have no symptoms, but if you do, they may include:

• Fatigue and weakness
• Dizziness
• Losing weight without trying
• Low body weight
• Slow growth or development in children
• Frequent infections or slow healing
• Dry skin or brittle hair and nails
• Swelling in the legs, feet, or belly

To check for malnutrition, your provider may:

• Do a nutritional screening, which may include questions about weight loss, changes in your appetite, and your ability to eat.
• Do a physical exam and order blood tests to check for signs that you don't have enough nutrients.
• Refer you to other providers that specialize in nutrition, such as a dietician.

Treatment for malnutrition may include improving your diet, replacing missing nutrients, and treating the underlying cause.

To help prevent malnutrition, eat a healthy diet with many different foods. Talk with your provider if you are worried about your diet, weight loss, or your child's growth.

Nutrition

Good nutrition is important in keeping people healthy throughout their lives - when they are babies, toddlers, children, adults, and then older adults. It can help people live longer and lower their risk of health problems like heart disease, type 2 diabetes, obesity, and more.

Good nutrition is about healthy eating. This means regularly choosing healthy foods and beverages. A healthy eating plan should give your body the energy and nutrients that you need every day. Nutrients include proteins, carbohydrates, fats, vitamins, minerals, and water. The plan should also take into account your preferences, cultural traditions, and budget.

Healthy eating does not mean that you have to follow a very strict diet or eat only a few specific types of food. It doesn't mean that you can never eat your favorite foods. You can eat a variety of foods, including less healthy favorites. But it's important not to eat too much of those foods or have them too often. You can balance those foods with healthier foods and regular physical activity.

The keys to a healthy eating plan include:

• Eating a variety of foods, including vegetables, fruits, and whole-grain products
• Eating lean meats, poultry, fish, beans, and low-fat dairy products
• Getting enough fiber
• Drinking lots of water
• Limiting salt, added sugars, alcohol, and saturated fat
• Making sure that you get enough nutrients, especially calcium, vitamin D, and potassium

Centers for Disease Control and Prevention