Nutrition And Aging

Provided Courtesy of
www.RD411.com

Review Date 11/07

G-0510
Physiological Changes
Associated with Aging

 Changes in body composition

 Decline in immune system
 Changes in GI tract
 Dental problems
 Sensory losses
Other Issues for Older Adults

 Eating alone
 Changes in support system and/or
environment
 Polypharmacy
Nutrients of Concern
for Older Adults
 Fluid  Folate

 Calories  B12

 Protein  Calcium

 Fat  Vitamin D

 Fiber  Zinc
Energy & Nutrient Needs

 Water
 Energy
 Protein
 Whole grains and fiber-rich foods
 Fat
 Vitamins and minerals
Health Concerns of
Older Adults
 Cancer  Macular
 Heart Disease Degeneration/
 Hypertension
vision problems
 Arthritis
 Diabetes
 Alzheimer’s
 Osteoporosis
disease
Nutrition-Related Diseases
Common in Older Adults
1.Vision problems:
 Cataracts
 thickening of eye lens
 macular degeneration
 deterioration of center of retina
responsible for straight-ahead vision
 Antioxidants in foods may be protective
against vision loss
Nutrition-Related Diseases
Common in Older Adults
2. Arthritis
 Osteoarthritis
 cushioning cartilage in joint

breaks down
 Rheumatoid arthritis
 disease of immune system with painful
inflammation of joints
 Being overweight can affect arthritis
Nutrition-Related Diseases
Common in Older Adults
3. Alzheimer’s
 Use foods rather than vitamin supplements.
 Foods that may help prevent Alzheimer’s
disease include
 Vitamin E

 Omega-3 fatty acids

 Unhydrogenated, unsaturated fats

Source: Diet and Alzheimer’s: What the Research Shows.

http://www.medscape.com/viewarticle/466037_print
Nutrition-Related Diseases
Common in Older Adults
4. Osteoporosis
 Loss of bone density, resulting in fractures
 More common in women than men
 Diet and exercise can help treat
osteoporosis but may not prevent it in older
adults
Calcium Sources

 Milk  Broccoli
 Yogurt  Bok choy
 Cottage cheese  Fortified soy
 Calcium-fortified beverage
juices and cereals  Canned fish with
 Kale bones
Promoting Bone Formation
(all ages)
 Participate in weight bearing activities
 Avoid smoking
 Consume calcium-rich foods or
supplements
 Consume adequate vitamin D
Calcium Requirements

AGE CALCIUM EQUIVALENT

(mg/day) (dairy servings/day)

9-18 years 1,300 4

19-50 years 1,000 3
50+ years 1,200 4

Source: Institute of Medicine, National Academy of Sciences, Dietary

Reference Intakes 1997
Eating Patterns Recommended
for Older Adults
For disease prevention and for management of
chronic diseases, there are several similar
dietary recommendations:
 Dietary Guidelines for Americans
 Food Guide Pyramid
 DASH Eating Pattern
Dietary Guidelines 2005
 Adequate nutrients within calorie needs
 Weight management
 Physical activity
 Food groups to encourage
 Fats
 Carbohydrates
 Sodium and potassium
 Alcoholic beverages
 Food safety
www. healthierus.gov
Adequate Nutrients Within
Calorie Needs
 Consume nutrient-dense foods and
beverages within the basic food groups
while choosing foods that limit saturated
and trans fat, cholesterol, added sugars, salt,
and alcohol.
 DASH healthy eating pattern
 Food Guide Pyramid
Weight Management
 To maintain weight in a healthy
range, balance calories eaten with
calories expended.

 To prevent gradual weight gain

over time, make small decreases in
food calories and increase physical
activity
Physical Activity
 Older adults should participate in regular
physical activity to reduce functional
declines associated with aging
 Engage in at least 30 minutes of moderate
–intensity physical activity most days of
the week
 More exercise is recommended for
weight loss
Food Groups To Encourage

 Sufficient fruits & vegetables while meeting

energy needs.
 2000 calories: 2 c. fruit, 2½ c. vegetables
 Choose a variety of fruits and vegetables.
 Eat 3 oz.equivalents of whole grains daily –
at least half whole grains (rest enriched).
 3 cups/day of fat-free or low-fat milk or
equivalent
Fats
 < 10% of calories from saturated fats
 < 300 mg/day of cholesterol
 Total fat 20 to 35% with most fats from fish, nuts,
and vegetable oils.
 Choose meat, poultry, and milk or milk products
that are lean, low-fat, or fat-free.
 Limit fats and oils high in saturated and/or trans
fatty acids.
 Use liquid oils over solid fats when possible
What are “Fats and Oils”?
 Oils contain monounsaturated or
polyunsaturated fats, and are usually low in
saturated fats

 Oils are fats that are

 liquid at room temperature

 come from plants and fish

 Foods That Are Mainly Oil

Mayonnaise, some salad dressings, and soft

(tub or squeeze) margarine with no trans fats
A number of foods are naturally high in oils:
nuts

olives

some fish

avocados
 Solid Fats

Solid at room temperature

Often come from animal foods
May be are result of hydrogenation of
vegetable oils, resulting in trans fats
Carbohydrates
 Fiber-rich fruits, vegetables, and whole
grains.
 Choose less added sugars or caloric
sweeteners, such as amounts suggested by
the DASH plan and the Food Guide
Pyramid.
 Consume fewer foods and beverages that
contain sugar
Sodium and Potassium
 Consume < 2,300 mg (~1 tsp. salt) of
sodium per day.

 Choose and prepare foods with little salt.

Consume potassium-rich foods, such as
fruits and vegetables.
Alcoholic Beverages
 If you drink alcohol, do so in moderation –
up to one drink per day for women and up
to two drinks per day for men.

 Alcohol should be avoided by individuals

engaging in activities that require attention,
skill, or coordination.
DASH Eating Pattern
A diet pattern that meets the Dietary
Guidelines for Americans
 High in fruit & vegetables

 Low in saturated fat

 Low in sodium
 High in potassium
 High in fiber
 MyPyramid
Activity Proportionality

Moderation Variety

Personalization Gradual
Improvement
Nutrition for Aging
 Follow the DASH eating pattern or the
Food Guide Pyramid
 Enjoy whole grains, fruits and vegetable,s

and low-fat dairy products daily in

recommended portions
 Exercise at least 30 minutes most days of
the week