By Sherry A. Mearns
Good nutrition is important at any age. But it can sometimes be difficult for seniors to get the nutrients needed for a balanced diet because of health issues and other physical limitations.
“Your food intake is less as you get older,” says Port Charlotte dietician/nutritionist Paula Allison of Eat 2 Live LLC Nutrition Services. Allison is also a Certified Diabetes Educator for the Living Smart Diabetes Self Management program, serving Charlotte and Sarasota counties.
“This decline in food intake seems to be greater in men than women,” says Allison. “This decline would affect most nutrients. It has been shown that as you age, for example, your fruit and milk consumption drops along with the amount of grain, vegetable and meat that you eat.”
As a result of decreased food intake, Allison explains, nutrient requirements tend to increase with age. As we age, increased nutrient requirements are usually accompanied by altered or reduced rates of digestion, absorption, metabolism and excretion. It is important that these issues be taken into account so that optimal nutritional status is maintained.
Studies show that a good diet in later years reduces the risk of osteoporosis, high blood pressure, heart disease and certain cancers, according to the National Institutes of Health. While energy needs may decrease with age, the challenge is to continue to get the nutrients required for good health.
“As you get older, the number of calories needed is usually less than when you were younger,” says Allison. “This is because basic body processes require less energy when there is a decline in physical activity and loss of muscle.”
Allison states that contrary to popular belief, basic nutrient needs do not decrease with age.
“In fact, some nutrients are needed in increased amounts,” Allison says. “The challenge is to develop an eating plan that supplies plenty of nutrients but not too many calories. This can be done by choosing nutritious foods that are low in fat and high in fiber, such as whole grain breads and cereals, fruits and vegetables.”
Moderate amounts of low-fat dairy products and protein foods like meat, poultry, fish, beans and eggs should also be included. Sweets and other foods high in sugar, fat and calories can be enjoyed from time to time, but the key is to eat them sparingly.
“The Food Guide Pyramid is a great guide for your daily food choices,” Allison says.
To eat healthy, Allison advises consuming a variety of good foods each day: “Foods that will provide the energy, protein, vitamins, minerals, fiber and water you need for good health.”
Allison offers the following tips for creating a well-balanced diet:
Plan meals in advance.
Stock up on ready-to-eat cereals and instant oatmeal for a quick, healthy breakfast.
Fill the refrigerator with ready-to-eat foods, such as baby carrots, fresh fruits and vegetables.
