By Susan Zipin, R.D.
Many older adults fail to get enough nutrients in their daily diets. Seniors may experience problems chewing food, a diminished appetite and ability to enjoy flavors due to medication, problems with transportation to the grocery store and/or a lack of desire or ability to cook.
We all need proteins, carbohydrates, fats, vitamins, minerals and water to stay healthy. As people grow older, they don’t need to eat as much, but they do need to make sure that what they eat is packed with as many nutrients as possible.
The National Institute on Aging recommends that women older than 50 should have 1,600 calories per day if they are fairly inactive, 1,800 per day if moderately active and 2,000 to 2,200 calories if quite active. Men should ingest 2,000 calories if they are fairly inactive, 2,200 to 2,400 calories if moderately active and 2,400 to 2,800 calories if leading an active lifestyle.
The elderly should keep track of their calorie intake and try to stay in the recommended range. Too many calories may lead to unhealthy weight gain. Older people should select foods low in cholesterol and fat - especially saturated fat and trans-fatty acids - and try to avoid “empty calories” like sugary beverages, alcohol and sweets.
Eating fruits, vegetables, whole grains and dairy products and small amounts of protein every day will also benefit seniors’ health. Since they tend to eat less, it’s even more important that they eat nutritious foods. Drinking plenty of fluids to avoid urinary tract problems and maintain overall good health is also key, as some medications decrease thirst.
Exercising at least 30 minutes each day can improve both physical and psychological health.
There are other ways to help an elderly person eat a more nutritious diet. One of the most common reasons for poor eating habits is eating alone, so invite your older friends and relatives to dinner and encourage them to share meals with friends.
Make food more flavorful, with seasonings and spices to boost the appetite. You should, however, limit salt intake to help avoid high blood pressure. The ability to taste and smell diminishes with age, and some medications change a person’s sense of taste or curb his or her appetite.
It is important to watch for dramatic weight loss, which can be a red flag for an underlying health problem from depression to the onset of Alzheimer’s or cancer. Be sure the family member’s physician is informed of any notable change in weight or general health.
Prepare softer foods for seniors who have difficulty chewing because of dental problems. Help them go through their refrigerators to make sure they aren’t storing expired foods. Because many people experience a diminished sense of smell and taste as they age, they are at higher risk of eating foods that are no longer fresh.
While elderly adults face increased risks of poor nutrition, following the above tips will help you or your family member live a longer, healthier, happier life.
Susan Zipin is a registered dietitian at the Palo Alto Medical Foundation. The Foundation and editor Arian Dasmalchi provide this monthly column.
