Nutrition for Older Adults Nutrition Needs with Aging Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist Title: Nutrition and Older Adults: Nutrition Needs with Aging Key Messages: Older adults’ nutritional needs are about the same as for younger adults. However, some changes do occur with age. Some key issues for older adults include: Calories Protein Fat Fiber Vitamins (vitamins A, D, B12) and minerals (calcium, iron) Water Objectives: To educate about changes in nutritional needs with aging. Handout: Nutrition and Older Adults: Nutrition Needs with Aging

Nutrition Needs with Aging

USDA Daily Food Plan Guide for planning a healthful diet   The USDA Daily Food Plan is the best guide to help you plan a healthful diet.

Nutrition Needs With Aging Most nutrient needs do not change with aging; however, some changes do occur Nutrition Needs With Aging Older adults’ nutritional needs are about the same as for younger adults. However, some changes do occur with age. ASK: Why is good nutrition important for older adults? Good nutrition helps keep the body health and can lower the risk of some conditions that can occur with aging.

Calories Calorie needs decrease with age Careful planning needed to get all the nutrients needed in fewer calories Calories Calorie needs decrease with age ASK: Why do you think calorie needs decrease with age? Physical activity tends to decrease with age which results in decreased calorie needs. Muscle mass tends to decrease with age. Muscle has a higher metabolic rate that fat. Decreased muscle mass results in decreased calorie needs. The body’s metabolism tends to decrease with age. Decreased metabolism results in decreased calorie needs As a result, careful meal planning is needed to get all the nutrients needed in fewer calories.

Carbohydrates Carbohydrate provides energy Most carbohydrate should come from the grains, fruit and vegetable groups Sugar rich foods should be kept low Carbohydrates Carbohydrate is the main source of energy. Most carbohydrate should come from the grains, fruit and vegetable groups. Sugar rich foods should be kept low.

Protein Protein needs do not decrease with age Protein is important for older adults Protein comes from the: Protein foods group Dairy group Protein Protein needs do not decrease with age ASK: Why do you think calorie needs decrease with age? Protein is important for older adults. Protein can help: Maintain and repair the body Prevent muscle loss Maintain the immune system Protein comes from the protein foods and dairy groups. Smaller amounts of protein come from the grain group.

Fat High fat is a risk factor for health conditions Fat comes from: Higher fat choices from food groups Oils Solid fats Fat High fat diets are a risk factor for many health conditions. ASK: What health conditions are high fat diets a risk for? High fat diets are a risk for: Heart disease Certain types of cancer Overweight By increasing the risk of overweight, high fat diets may increase the risk of: Diabetes High blood pressure Fats come from oils and solid fats and higher fat choices in the protein foods, dairy and grains groups.

Fiber Fiber is helpful for many conditions Fiber comes from: Whole grains in grain group Fruit group Vegetable group Fiber Dietary fiber is helpful with many conditions. ASK: What are some health conditions dietary fiber is helpful for? Constipation – dietary fiber absorbs water making a larger softer stool. A larger softer stool is easier to pass and passes faster. Diarrhea – because dietary fiber can absorb water it can also help absorb excess fluid helping with diarrhea. Diverticulitis – Diverticuli are pockets in the intestine . Small hard stools can cause inflammation. Because dietary fiber makes a larger softer stool this can help keep the pockets clear. Colon cancer – Dietary fiber can bind potential carcinogens in the intestine and carry them out of the intestine. In addition, larger softer stool s pass faster removing carcinogens from the intestine faster. Heart disease – In addition to binding potential carcinogens, dietary fiber can bind cholesterol in the intestine and remove it from the body which can help lower blood cholesterol. Diabetes – Dietary fiber can help control glucose absorption which can help manage blood glucose. Fiber comes from whole grains in the grain group and fruit and vegetable groups.

Vitamins and Minerals Some changes in need occur with age: Decreased need Vitamin A Iron (women after menopause) Increased need Calcium Vitamin D Decreased absorption Vitamin B12 Balanced diet will meet needs Vitamins and Minerals Need for most vitamins and minerals do not change with age, but some changes do occur: Decreased need Need for vitamin A decreases with age Need for iron, for women after menopause, decreases with age Increased need Need for calcium increases with age Need for vitamin D increases with age Decreased absorption Many older adults lose the ability to absorb vitamin B12 from food with age. Older adults may absorb vitamin B12 from dietary supplements better than from food. Eating a variety of foods based on the USDA Daily Food Plan can provide the vitamins and minerals needed.

Water Older adults need 6 to 8 cups of fluid daily Older adults are at higher risk of dehydration Water Older adults need 6 to 8 cups of fluid daily. Water can come in many forms. Older adults are at higher risk of dehydration. ASK: Why are some reasons older adults are at higher risk for dehydration? The thirst sensation decreases with age. As a result older adults may not notice thirst and consume fluid in response to need. Body water decreases with age, leaving a smaller margin of safety for water loss. Many medications older adults take can result in increased water loss. Older adults may self limit fluid intake due to fear of incontinence or due to decreased mobility making getting to the bathroom more difficult.

Summary Calories Protein Fat Fiber Calcium and vitamin D Vitamin B12 Water Summary Handout: Nutrition for Older Adults: Changes in Nutrition with Aging In summary: Calorie needs tend to decrease with age. Careful meal planning is needed to get the nutrients needed in fewer calories. Protein needs do not decrease with age. Adequate protein helps prevent muscle loss and maintain the immune system. Choose and prepare foods with less fat. High fat diets are a risk for many health conditions. Many older adults have problems with constipation. Ample fiber, fluids and physical activity are helpful to combat constipation. Calcium and vitamin D needs increase with age. Have 3 cups of milk or dairy products each day. Many older adults lose the ability to absorb vitamin B12 in food. Older adults may absorb vitamin B12 from dietary supplements better than from food. Older adults are at greater risk of dehydration. Older adults need 6 to 8 cups of fluid each day.