Nutritional needs change with the stages of life. It’s important to understand this, as diet is key to healthy and independent aging. If you want to garner more strength, vibrancy and clarity and experience less inflammation, it’s time to assess your eating (and drinking) habits.
While online influencers promote bizarre diet trends—and many health experts offer intricate menu plans requiring multiple shopping trips and long prep, cook and cleanup time—meeting your dietary needs as you age is not that complicated. In fact, much of what you require for optimal health may already be in your weekly diet. It’s a matter of understanding the nutritional value of your habitual foods and whether your current choices garner the biggest health benefit as you age.
First, there is no one-size-fits-all mentality when it comes to nutritional requirements for all adults. What an active 55-year-old needs in terms of protein, calcium, minerals, vitamins and antioxidants will be different from what a 75-year-old who is moderately active requires. With that said, physicians and dietitians note trends and have created standard dietary requirements as general goals for older adults to aim for.
For instance, experts recommend (in general) 1,200 mg of calcium and 800 IU of vitamin D a day for older adults. It is suggested adults ages 55+ should aim for 0.54 to 0.72 grams of protein per pound of body weight per day to help preserve muscle mass. Since seniors experience sarcopenia, a natural decline in muscle mass and strength, protein is best distributed evenly across meals throughout the day.
“What we eat and how much water we drink can make a significant difference in our health,” explains Rebecca Tran, MS, RDN, a clinical dietitian with Torrance Memorial Health. “Optimal nutrition for aging adults can sustain muscle mass, strengthen bones, support mental clarity, and reduce the risk of heart disease, stroke, high blood pressure, diabetes, cancer and autoimmune disease.”
To help you focus on what your body needs most, here are some expert tips for older adults.
Did you know that up to 60% of the adult human body consists of water? Your brain and heart are about 73% water, your lungs are 83% and your bones 32%. So when you are dehydrated, it’s easier to get confused, think erratically and experience drops in blood pressure, which affects balance and circulation—making you prone to accidents. In severe cases, kidney failure can occur. Many aging adults also live with chronic digestive issues and constipation due to not getting enough water.
“Dehydration is a major concern for older adults,” says Lana (Meng) Shi, MD, a family medicine physician with Torrance Memorial Physician Network, who explains that many patients don’t drink enough water because they claim to not be thirsty. “The thirst sensation, or area of the brain that triggers a need for water, becomes less active as we age.”
If drinking more water is challenging or your mobility is compromised, Dr. Shi recommends buying a large water bottle with markings on it to note how much is being consumed each day. Try to drink more water earlier in the day and taper off in the evening to reduce nighttime urgency.
Other tips: Keep water bottles in your car and by your bed. Drink more when it’s hot and after any exercise. Consider adding electrolyte powder to your water. Most importantly, drink before you notice thirst to prevent dehydration.
“The biggest issue I see with seniors is that their appetite diminishes, and over time they lose out on all the rich micronutrients you get when eating a well-balanced, whole food diet,” says Dr. Shi.
If your appetite is low and it’s hard to eat full meals, focus on incorporating foods with vitamin D (fatty fish, egg yolks, fortified milk and orange juice), iron/folate (spinach, dark leafy greens, red meat), calcium (dairy products) and protein (meat, fish, eggs, tofu, tempeh, nuts/seeds, beans, quinoa). Boosting your intake of nutrient-dense whole foods within smaller, well-balanced meals can be easier than trying to eat three full meals per day.
Aim to have protein, fruit, fiber, dairy, carbs and dark leafy greens throughout your day. Limit fried, frozen and processed foods like granola bars, fast food and chips containing seed oil, trans fats and preservatives (linked to high cholesterol and cancer).
For instance, a leafy green salad with a protein source (like wild salmon, tuna, baked chicken breast or boiled egg), a few small potatoes, a half-cup of cottage cheese, sliced red peppers, cucumber slices, fresh herbs, and olive oil and vinegar dressing can provide many healthy nutrients you need and can be prepared ahead of time and chilled in the refrigerator. Another mini meal you can make ahead of time is a bowl of Greek yogurt with blueberries, blackberries and chia seeds.
Incorporate Healthy Snack Breaks
When your appetite and thirst are low, aim for hydrating snacks full of fiber, vitamins and antioxidants, which can boost calcium and protein.
Some examples:
- Apple slices dipped in peanut butter
- Carrot, celery and cucumber sticks dipped in hummus or cottage cheese
- Dates dipped in almond butter
- High-grain toast with hummus, cottage cheese or almond butter and a cup of mint tea
- A smoothie with mango, spinach, Greek yogurt, almond milk and blueberries
It’s easy to get confused by changing dietary advice, so keep it simple. Aim to enhance the nutrients you need with foods you love. Remember to hydrate throughout the day and incorporate protein, calcium and fiber to take care of your mind and body. If you skip the processed foods and add delicious fruits and vegetables as snacks, you may be surprised to find your mind clearer and more positive, your muscles feeling stronger, less inflammation and higher energy levels.
Here’s to vitality in your golden years!
