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Nutrition for older adultsGood nutrition is important for everyone, but as the U.S. population grows older there is a new focus on improving life in later years. The majority of the population is now middle-aged and the ratio of older people to young is increasing said Janice Hermann, Oklahoma State University Cooperative Extension Service nutrition education specialist. "Aging is an expected and natural process, however, people can improve the quality of life in later years by adopting healthy lifestyle habits such as being physically active and eating healthy," Hermann said. "Good nutrition and physical activity can help keep the body healthy and may lower the risk of some conditions that can occur in later years." The Dietary Reference Intakes provide dietary recommendations for people over 50 by two age groups. The groups are individuals 51 to 70 years and 71 years and older. Hermann said the basic guidelines for a nutritious diet are about the same for most healthy older adults as most healthy younger adults. "The MyPyramid is the best dietary tool to help older adults get the variety and amount of nutrients they need every day," she said. "However, older adults do need to pay special attention to the quality of foods they eat. Nutrient needs change with aging." Each MyPyramid food group recommendation is based on estimated calorie need. The recommended calorie need for adults 56 years old and older vary by 1,600 to 2,600 calories per day depending on gender, age and activity level. Nutritional recommendations based on personal needs can be found at www.mypyramid.gov. After age 50, calorie needs begin to decrease as physical activity, muscle mass and the body's metabolism slows down. "Careful meal planning is important for older adults in order to get all the nutrients they need in fewer calories," she said. "Consuming more calories than needed can result in weight gain and weight gain is linked to many health problems." Protein is also important for older adults in order to maintain healthy cells, sustain the immune system and prevent muscle wasting. Hermann said because calorie needs decrease, protein must be obtained from lower fat sources of high-quality proteins such as lean meats, poultry, fish and eggs, nonfat and low-fat milk products and legumes. "Oftentimes older adults limit meat and dairy foods to lower fat for weight loss," she said. "However, lowering fat in the diet doesn't mean omitting meat and dairy products. These foods are part of a well-balanced diet." The Dietary Guidelines for Americans recommends adults consume less than 10 percent of calories from saturated fatty acids and less than 300 mg/day of cholesterol and keep trans fatty acid consumption as low as possible. Fat is the most concentrated food energy, Hermann said. "Fat helps form cell membranes and carries the fat-soluble vitamins A, D, E and K. It also provides the essential fatty acids the body cannot make," she said. "Fat is important in the diet; however, many adults eat more fat then they should. Diets high in fat increase the risk for heart disease, cancer and being overweight." Other important components to a healthy diet include carbohydrates and fiber. Hermann said carbohydrates provide energy for body cells and the central nervous system. Adequate carbohydrates are needed to protect protein from being used for energy. Carbohydrates come from cereals, grains, legumes, vegetables and fruits, she said. Fiber comes in two basic types, soluble fiber and insoluble fiber. "Most older adults do not consumer enough fiber," Hermann said. "Both fiber types are important for good health. Dietary fiber is beneficial for many health conditions such as constipation, diarrhea, diverticulitis, cardiovascular disease, colon cancer and diabetes. One should remember that dietary fiber is only one factor involved in these conditions." Food sources of fiber include fruits, vegetables, whole grains, dried peas and beans, nuts and seeds. The MyPyramid recommends at least one-half of grains be whole grains. 9/8/08 Date: 9/2/08
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