Nutritional needs for seniors -
Compared to other age ranges, older adults have the highest diet quality, with an HEI score of 63 out of Eating more fruits, vegetables, whole grains, and dairy improves diet quality — as does cutting down on added sugars, saturated fat, and sodium.
Support from health professionals, friends, and family can help older adults meet food group and nutrient recommendations. Eating enough protein helps prevent the loss of lean muscle mass. But older adults often eat too little protein — especially adults ages 71 and older.
These protein sources also provide additional nutrients, such as calcium, vitamin D, vitamin B12, and fiber. The ability to absorb vitamin B12 can decrease with age and with the use of certain medicines. Older adults should talk with their health care provider about the use of dietary supplements to increase vitamin B12 intake.
Healthy Beverage Choices for Older Adults. Unsweetened fruit juices and low-fat or fat-free milk or fortified soy beverages can also help meet fluid and nutrient needs. Health care providers can remind older patients to enjoy beverages with meals and throughout the day. If older adults choose to drink alcohol, they should only drink in moderation — 2 drinks or less in a day for men and 1 drink or less in a day for women.
Remember that this population may feel the effects of alcohol more quickly than they did when they were younger, which could increase the risk of falls and other accidents.
Supporting Older Adults in Healthy Eating. Similar to other life stages, health professionals, family, and friends can support older adults in achieving a healthy dietary pattern that fits with their budget, preferences, and traditions.
Additional factors to consider when supporting healthy eating for older adults include:. Find Resources to Help Older Adults Eat Healthy.
There are a number of government resources that health professionals can use to support older individuals in accessing and achieving a healthy dietary pattern. Choosing healthy foods and actively using nutrition resources can help people make every bite count, no matter their age.
For more information about these resources for older adults, check out Nutrition Programs for Seniors from Nutrition. Linking to a non-federal website does not constitute an endorsement by ODPHP or any of its employees of the sponsors or the information and products presented on the website.
Nutrition as We Age: Healthy Eating with the Dietary Guidelines. Special Considerations for Older Adults The Healthy Eating Index HEI measures diet quality based on the Dietary Guidelines for Americans.
Supporting Older Adults in Healthy Eating Similar to other life stages, health professionals, family, and friends can support older adults in achieving a healthy dietary pattern that fits with their budget, preferences, and traditions.
Additional factors to consider when supporting healthy eating for older adults include: Enjoyment of food — Sharing meals with friends and family can increase food enjoyment and provide a great opportunity to share a lifetime of stories, all while improving dietary patterns.
Ability to chew or swallow foods — Experimenting with different ways of cooking foods from all food groups can help identify textures that are acceptable, appealing, and enjoyable for older adults — especially those who have difficulties chewing or swallowing.
Older adults need to eat foods containing B12 including meat, fish, poultry, eggs and milk products. Fibre Fibre is found in foods such as vegetables, fruits, whole grain breads and cereals, nuts, seeds and legumes dried peas, beans, soy and lentils.
Eating these foods, along with getting enough fluids and activity, can help you maintain normal bowel habits. High-fibre foods can also help lower blood cholesterol levels, control blood sugar levels, and help prevent high blood pressure.
If you are experiencing a loss of appetite , try the following tips: Increase the flavour of food by adding herbs and spices. Check out this list of spices and how to use them. Try eating smaller amounts of food more often. For example, eat small meals instead of big meals a day.
Speak to your doctor if any of your medications are causing a reduced appetite. If you are feeling lonely, try eating with others. Eat with family and friends in-person or virtually! or take part in community meals. Plan meals in advance so you have foods ready to go.
Try being more active, such as taking a walk, before mealtime to help stimulate appetite.
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