Nutrition for the Later Years

Why is nutrition important?

Neglecting proper nutrition is one of the most common health problems in older adults. Over time, poor diet and lack of exercise can lead to diabetes, high blood pressure, heart disease, and other health problems.

Good nutrition in the later years can help lessen the effects of diseases such as osteoporosis, obesity, high blood pressure, heart disease, and digestive problems. It can help you feel better, recover faster from illnesses, and possibly spend less time in the hospital.

What can cause poor nutrition in the later years?

Eating problems may be caused by loneliness and lack of desire or skill to cook. Missing teeth and poorly fitting dentures make it hard to chew. This may cause older adults to cut out fresh fruits and vegetables from their diets. They may avoid dairy products, because milk or cheeses might cause gas or constipation.

Some medicines affect the sense of taste, or even cause a loss of appetite. Lack of money may lead older people to stop buying fresh fruits, vegetables, and meat because of higher costs and fear of waste.

As people age, changes occur in the body that can affect nutrition. You need to take in more nutrients to absorb the same amount. Yet, calorie needs decrease with age because your metabolism slows down. It may be hard to get all the nutrients you need if you only eat a small amount of food. You need foods that provide vitamins and minerals without too many calories. These include fruits, vegetables, plain breads and cereals, low-fat dairy products, lean meats, a beans, peas, lentils, fish, eggs, and low-fat cheese.

As you age you also need more water. Dehydration puts you at risk for low blood pressure, heat stroke, nausea, dryness of mouth, vomiting, and constipation.

Many older people have medical problems and some may need a special diet, for example:

a low-fat, low-cholesterol diet for heart disease
a low-sodium diet for high blood pressure
a low-calorie diet to lose weight.

Special diets often mean extra effort, but older people may instead choose foods that are quick and easy to prepare. These foods may provide too many calories, or contain too much fat and sodium for their needs.

How can I prevent poor nutrition?

Read food labels to help you make healthy choices.
Avoid using too much salt by limiting processed and canned foods, and by reducing the amount added to food when cooking and eating.
Eat a variety of foods to get the amounts of energy, protein, vitamins, minerals, and fiber that your body needs.
Eat plenty of high-fiber foods like fruits, vegetables, beans, and whole grains.
Cut down on high-fat foods.
Drink low-fat milk and eat other low-fat dairy products to get plenty of calcium to keep your bones healthy.
Keep plenty of easily prepared nutritious foods handy to snack on.
Try eating smaller amounts more often all through the day.
Ask your provider if you should take a daily vitamin and mineral supplement.
When eating out, choose restaurants that offer a heart healthy menu.
Use a microwave oven to make cooking easier.

Family members and friends can help older people by:

contacting agencies or organizations such as Meals on Wheels or the Area Administration on Aging
helping with grocery shopping
preparing foods and taking them to the older person
joining the older person for meals.

Talk with your health care provider about a healthy weight based on your height and age. Try to stay near that healthy weight by exercising and eating nutritious foods. A good nutritionist can help you with your diet. Nutritionists are available for consultation through your local senior center or healthcare facility.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

HIA File AGI3027F.HTM Release 9.0/2006