Older adults may have different nutritional requirements due to physical issues. Moreover, they need to pay special attention to the quality of foods ingested. Because of changes in the body and the decrease in physical activity, older adults may need fewer calories than before.

Limiting fat intake may help prevent weight gain. Excess weight is a factor in some disorders that occur in older people such as diabetes, heart disease, and high blood pressure. Limiting fat in the diet may also help protect against some cancers. Limiting or decreasing salt intake is also another good health measure.

Many older adults may not get the vitamins, minerals and calories needed to remain healthy because either they do not eat enough or do not eat enough of the foods needed. It is always best to follow a doctor’s advice concerning diet. This is especially true when an illness requires changes in what or the amount of food that can be eaten. Some drugs can interact with foods, or may even affect appetite or change a person’s nutritional requirements.

A well balanced diet provides a person with vitamins, minerals, and calories from protein, carbohydrates, and some fat. These can be obtained through eating a variety of foods from each of the major food groups:

·    Protein is the basic material in our body’s cells that make up muscles, organs, skin, bones, blood, hormones, and hair. Protein enables growth and repair of body cells and helps the body resist disease by forming antibodies. Proteins can be found in meat, fish, dairy products, dry peas and beans, grains, nuts and seeds.

·    Carbohydrates can come in two forms, starches and sugars. Starches, which are better sources of vitamins, minerals, fiber and calories, can be found in grains, cereals, legumes, potatoes and other vegetables. Sugars, which should be limited because of their low nutritional value, are usually found in sweets and sugary foods.

·     Fats, in moderation, are needed because they provide essential fatty acids. However, one should watch their fat intake and limit themselves to low fat foods such as fish, poultry, dry beans and peas and buttermilk.

·     Vitamins and minerals can be found in fruit, vegetables, meat, dairy products, and whole grain or enriched breads and cereals. Fat-soluble vitamins such as A, D, E, and K are absorbed from various foods and stored in the body. Vitamin B’s and C, which are water-soluble, are not usually stored in the body. Other essential minerals, including calcium, phosphorus, iron, iodine, magnesium and zinc, are required for building body tissues and regulating body function. Older adults, especially women, need to be especially aware of their calcium intake.

·     Fiber, which can be found in plant foods, can help prevent constipation and may even protect against certain intestinal disorders, and possibly some cancers and chronic diseases. Fiber can be easily obtained by eating whole grain breads and cereals and plenty of fruits and vegetables.

All in all, the key to a healthy diet is variety and moderation. If you eat a great variety of foods, then you are less likely to develop a deficiency or an excess of any nutrient. A healthy diet is also essential to remaining active and vital, and may also improve your health. It is always important to consult with your physician before you drastically change your diet. If you have any questions concerning how to improve your diet, call your doctor, or our SeniorView Resource Center at 800-622-2490.

Return To Top Of Page