Provided Courtesy of Nutrition411.com
Nutrition and Aging
Review Date 11/13
G-0510
Physiological Changes
Associated With Aging
• Changes in body composition
Physiological Changes
Associated With Aging (cont’d)
• Changes in body composition
• Decline in immune system
Physiological Changes
Associated With Aging (cont’d)
• Changes in body composition
• Decline in immune system
• Changes in gastrointestinal tract
Physiological Changes
Associated With Aging (cont’d)
• Changes in body composition
• Decline in immune system
• Changes in gastrointestinal tract
• Dental problems
Physiological Changes
Associated With Aging (cont’d)
• Changes in body composition
• Decline in immune system
• Changes in gastrointestinal tract
• Dental problems
• Sensory losses
Other Issue for Older Adults
• Eating alone
• Changes in support system and/or environment
• Polypharmacy
Nutrients of Concern
for Older Adults
• Fluid
Nutrients of Concern
for Older Adults (cont’d)
• Fluid
• Calories
Nutrients of Concern
for Older Adults (cont’d)
• Fluid
• Calories
• Protein
Nutrients of Concern
for Older Adults (cont’d)
• Fluid
• Calories
• Protein
• Fat
Nutrients of Concern
for Older Adults (cont’d)
• Fluid
• Calories
• Protein
• Fat
• Fiber
Nutrients of Concern
for Older Adults (cont’d)
• Fluid
• Calories
• Protein
• Fat
• Fiber
• Folate
Nutrients of Concern
for Older Adults (cont’d)
• Fluid
• Calories
• Protein
• Fat
• Fiber
• Folate
• Vitamins B12 and D
• Calcium
Nutrients of Concern
for Older Adults (cont’d)
• Fluid
• Calories
• Protein
• Fat
• Fiber
• Folate
• Vitamins B12 and D
• Calcium
• Zinc
Energy and Nutrient Needs
• Water
• Energy
• Protein
• Whole grains and fiber-rich foods
• Fat
• Vitamins and minerals
Health Concerns of Older Adults
• Cancer
• Heart disease
• Hypertension
• Diabetes
• Osteoporosis
• Macular degeneration/vision problems
• Arthritis
• Alzheimer’s disease
Common Nutrition-Related
Diseases in Older Adults
Vision Problems
• Cataracts—thickening of eye lens
• Macular degeneration—deterioration of the center
of the retina, which is responsible for straightahead vision
• Antioxidants in foods may protect against vision
loss
Common Nutrition-Related
Diseases in Older Adults (cont’d)
Arthritis
• Osteoarthritis—cushioning cartilage in joint
breaks down
• Rheumatoid arthritis—disease of the immune
system with painful inflammation of the joints
• Overweight can affect arthritis
Common Nutrition-Related
Diseases in Older Adults (cont’d)
Alzheimer’s Disease
• A healthy diet can help promote brain health
• Research on a connection between diet and
Alzheimer’s disease is ongoing
Common Nutrition-Related
Diseases in Older Adults (cont’d)
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
• Bok choy
• Broccoli
• Calcium-fortified juices and cereals
• Canned fish with bones
• Cottage cheese
• Fortified soy beverage
• Kale
• Milk
• Yogurt
Promoting Bone Formation
(all ages)
• Participate in weight-bearing activities
• Avoid smoking
• Consume calcium-rich foods or supplements
• Consume adequate vitamin D
Calcium Requirements
Calcium
Equivalent
Age
(mg/day)
(dairy servings/day)
9-18 years
1300 mg
four
19-50
years
1000 mg
three
50+ years
1200 mg
four
mg=milligram
Vitamin D Requirements
Equivalent
Age
(IU/day)
9-50 years
600 IU
51-70 years
600 IU
70+ years
800 IU
IU=international unit
Eating Patterns for Older Adults
• Several similar dietary recommendations exist for
disease prevention and management of chronic
diseases:
– Dietary Guidelines for Americans
– MyPlate
– DASH Eating Pattern
Dietary Guidelines
for Americans, 2010
• Balance calories to manage weight
• Increase some foods:
– Fruits and vegetables
– Whole grains
– Lean meats, seafood, and other protein foods
• Reduce some foods:
– Sodium
– Saturated fat, trans fats, and cholesterol
– Added sugar and refined grains
• Build healthy eating patterns
Balance Calories to Maintain
Weight
• Prevent and/or reduce overweight and obesity
through improved eating and physical activity
behaviors
• Control calorie intake to manage weight
• Consume fewer calories from foods and
beverages
• Increase physical activity and decrease time
spent in sedentary behaviors
Food and Food Components
to Reduce
• Reduce sodium intake to less than 2300 mg:
– Some people (those older than 51 years of age,
individuals with chronic kidney disease, diabetes, or
hypertension, and African Americans) should reduce
sodium intake to 1500 mg/day
• Consume less than 10% of calories from
saturated fatty acids by replacing them with
monounsaturated and polyunsaturated fatty acids
• Consume less than 300 mg/day of dietary
cholesterol
Food and Food Components
to Reduce (cont’d)
• Keep trans fatty acid consumption as low as
possible by limiting foods that contain sources of
trans fats
• Reduce the intake of calories from solid fats and
added sugars
• Limit foods that contain refined grains, especially
those that contain solid fats, added sugars, and
sodium
• If alcohol is consumed, do so in moderation
Food and Nutrients to Increase
• Increase fruit and vegetable intake
• Eat a variety of vegetables, especially dark green,
red, and orange vegetables, beans and peas
• Consume at least one-half of grains as whole
grains
• Increase intake of fat-free or low-fat milk and
milk products, including:
– Yogurt
– Cheese
– Fortified soy beverages
Food and Nutrients to Increase
(cont’d)
• Choose a variety of protein foods, including:
– Seafood
– Lean meat and poultry
– Eggs
– Beans
– Soy products
– Unsalted nuts and seeds
Food and Nutrients to Increase
(cont’d)
• Increase the amount and variety of seafood
consumed by choosing seafood in place of some
meat and poultry
• Replace protein foods that are higher in solid fat
with choices that are lower in solid fats and
calories and/or are sources of oils
• Use oils to replace solid fats when possible
Food and Nutrients to Increase
(cont’d)
• Choose foods that provide more potassium,
dietary fiber, calcium, and vitamin D
• These foods include:
– Vegetables
– Fruits
– Whole grains
– Milk
– Milk products
Building Healthy Eating Patterns
• Select an eating pattern that meets nutrient
needs over time at an appropriate calorie level
• Account for all food and beverages consumed and
assess how they fit within a total healthy eating
pattern
• Follow food safety recommendations when
preparing and eating foods to reduce the risk of
foodborne illness
Dietary Guidelines and Aging
• Individuals older than 50 years of age should
consume 1500 mg sodium or less per day
• Individuals older than 50 years of age should
consume foods fortified with vitamin B12, such as:
– Fortified cereals
– Dietary supplements
DASH Eating Pattern
• A diet pattern that meets the Dietary Guidelines
for Americans:
– High in fruit and vegetables
– Low in saturated fat
– Low in sodium
– High in potassium
– High in fiber
MyPlate
Nutrition for Aging
• Follow the DASH eating pattern or MyPlate
• Enjoy whole grains, fruits, vegetables, and low-fat
dairy products daily in recommended portions
• Exercise at least 30 minutes most days of the
week
References
Center for Nutrition Policy and Promotion. Dietary
Guidelines for Americans 2010. US Dept of Agriculture Web
site. http://www.cnpp.usda.gov/DietaryGuidelines.htm.
Accessed November 23, 2013.
Chernoff R. Geriatric Nutrition: The Health Professionals
Handbook. 3rd ed. Sudbury, MA: Jones and Bartlett; 2006.
US Dept of Agriculture. MyPlate. ChooseMyPlate Web site.
http://www.choosemyplate.gov/. Accessed November 23,
2013.