Nutrition and The Aged

People over 55’s make up an increasingly larger percentage in many parts of the world. If you are in this age group along with retirement, menopause, osteoporosis and changes with joint behavior dietary requirements also begin to change.

When we were little our parents may have worried about our needs of vitamins and other essential nutrients in our diet but who is looking after our needs now that you are getting older?

Energy needs decline as we age, particularly if physical activity has declined. Yet, requirements for many vitamins minerals and protein remain the same so it is very important that the correct choice of food to be consumed is made to meet our needs. As obesity is not desirable in any age group; it increases the risk of disorders such as cardiovascular diseases, diabetes, difficulty with breathing, joint disorders and sleep apnea. Therefore, a healthy weight it is important in promoting good health.

Those that are overweight adopting strict dieting is not advisable as it greatly decreases the intake of many essential nutrients. It is then imperative that the choices of foods we eat are small in volume but dense in nutrients. Intake of fatty, sugary foods should go down and increase the intake of complex carbohydrates with foods such as cereals, vegetables and fruit combined with moderate intensity but regular exercise.

Restriction of fat intake especially of animal origin is a must for those who are well and fit. However, this is less likely to be of any benefit to those that are over 70s having small weight and small appetite. Some additional fat with meals will actually help to aid a little weight gain. Elderly frequently suffers constipation mostly from inactivity. Excessive amounts of high fiber foods should be limited as they interfere with nutrient absorption. Instead fruit and vegetables should be included frequently in their diet.

Bone-thinning disease is common to over 55s group, especially with postmenopausal women. Include the intake of foods such as yogurt, fortified milk, and broccoli and caned sardines in your diet as they will supply your daily requirement of calcium. Vitamin D is important in calcium metabolism and its deficiency will lead to bone softening and osteoporosis. Supplemental vitamin D may be necessary especial in winter as later in life our ability to synthesize it from sunlight through our skin largely diminishes.

The B group vitamins are commonly low with the over 60s age group if their appetite is poor and the foods consumed lack in vitamins and minerals. To meet your nutritional needs if you are in this age group aim to eat from all groups of foods daily and drink enough water. If you decide to support your diet with supplemental nutrients ask the advice of your health care provider.

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