Eating healthy is important at any age, from infancy through adulthood. But as you get older, nutrition becomes even more critical as you face a higher risk of health problems, such as chronic diseases (like heart disease) and conditions related to your changing body (like osteoporosis).
"With age, you generally need to eat less than when you were younger due to decreased activity level and changes in metabolism," says Maureen Boccella, Patient Education Manager, Diabetes Education at Chester County Hospital. "But your nutritional needs remain the same or increase, making it crucial to take advantage of every meal."
As you get older, make sure you are re giving your body all of the nutrients it needs to stay healthy and energized with these 5 nutrients.
1. Vitamin B12
B12 is an important vitamin that helps your nerves and blood cells stay healthy. It can also prevent a condition called anemia, which can make you feel weak and tired.
As you age, your body has less hydrochloric acid in your stomach. It's not a change you can notice from the outside, but it makes it harder for your body to absorb B12. Some medications, such as those for diabetes, gastroesophageal reflux disease, or peptic ulcer disease, can also make it harder for your body to absorb B12.
Vitamin B12 can be found naturally in many meats, like fish and poultry, and animal products, like milk and eggs. Some foods, like breakfast cereals, have B12 added to them, as well.
As an adult, you should get about 2.4 micrograms (mcg) of vitamin B12. Because of the challenges many older adults face with this vitamin, talk to your provider about whether or not you should take a vitamin B12 supplement.
2. Protein
You should also prioritize getting enough protein as you age. Protein is key for muscle and cell repair and growth. It also helps your body absorb vitamin B12 more effectively.
Despite its benefits, many adults don't get enough in their diet. As you get older, your body can't build and maintain muscle mass as well as when you're younger. This loss of muscle mass can decrease your quality of life as well as put you at risk of falls and fractures.
Protein can be found in meat, poultry, seafood, eggs, beans, nuts, seeds, and soy products. In general, you should consume 0.8 grams of protein per kilogram of your body weight.
3. Fiber
Regular bowel movements are an important part of staying healthy. Fiber can help this process by supporting healthy digestion and preventing constipation. Fiber also lowers your risk of heart disease and type 2 diabetes.
Found in most fruits, vegetables, whole grains, and legumes (beans, peas, and lentils), fiber is a key nutrient for all older adults.
It's important to get the right amount of fiber to access its benefits and avoid uncomfortable side effects of too much fiber, like gas, bloating, and cramping. In general, men over 50 years old should aim for 30 grams of fiber a day, while women over 50 should strive for 21 grams.
4. Calcium
Calcium supports your bone health and plays a role in your muscle function, hormone secretion, and nerve transmission — all key processes as you age. Unfortunately, over two-thirds of older adults run the risk of calcium deficiency. And while your calcium needs increase as you age, the amount you absorb decreases at the same time.
Calcium is mostly found in dairy products (like yogurt, cheese, and milk) and some vegetables (like kale and broccoli). It can also be consumed in foods fortified with calcium, such as orange juice and cereal.
As with fiber, getting the right amount of calcium is important. Too little can lead to weak bones and fractures, but too much can lead to problems like kidney damage and kidney stones. Men ages 51 to 70 should get 1,000 mg, then increase that to 1,200 after age 70. All women over 50 should aim for 1,200 mg of calcium in their diets.
As an example, eating one 8-ounce serving of yogurt, one cup of 1% milk, one cup of calcium-fortified orange juice, and 3 ounces of canned salmon would work for women over 50.
5. Vitamin D
Playing a key role in your bone strength, muscle movement, and immune system, vitamin D is a crucial nutrient for older adults. It may also help keep your brain healthy. Most people get vitamin D from the sun, but as your skin ages, you’re unable to absorb this vitamin as effectively. Plus, older adults may spend more time indoors and away from the sun.
Vitamin D can also be found naturally in some foods, like cod liver oil and salmon, and as an added ingredient in others, like fortified milk and fortified orange juice. Vitamin D supplements may also be recommended by your healthcare provider.
Anyone over a year old should aim for 600 IU of vitamin D. After 70, you should increase your intake to 800 IU. Keep in mind — your provider might have specific recommendations for your vitamin D intake, especially when it comes to taking supplements.
Don’t Forget About Water!
While not a nutrient, water should also stay top of mind for older adults. Up to 40% of elderly adults may not get enough water on a regular basis. This risk is due to a number of reasons, such as lowered appetite and thirst, medications that increase the chances of dehydration, and a changing body composition that leads to less water in the first place.
Dehydration can lead to uncomfortable symptoms, like headaches, fatigue, and muscle cramps. It can also put you at risk of falls and injury due to tiredness and lack of coordination.
Adults should drink one-third of their body weight in ounces of water. For instance, if you weigh 150 pounds, you should drink 50 ounces of water each day. Keep in mind — certain medications might mean you should drink more, so make sure you check with your provider about the right amount of water for you.
Focusing on Nutritious and Delicious Meals
According to Boccella, it can be overwhelming to get the exact right amount of nutrients each day. But being healthy is a long-term effort that relies on eating healthy meals and drinking plenty of water every day. "By consuming plenty of fruits, veggies, whole grains, fat-free or low-fat milk products, and a variety of protein-rich foods, you'll be well on your way to getting the nutrients you need."
If you're not sure how to incorporate enough nutrients into your diet, talk to your healthcare provider or a registered dietitian. They can help you understand how to easily and effectively eat the right amount of nutrients now and for the rest of your life.
Looking to Include More Nutrients into Your Diet as You Get Older?
Learn more healthy eating at any age at a FREE Chester County Hospital Nutrition Wellness Program. Or make an appointment with your primary care provider.