There is one thing that is guaranteed in life, we are going to get older. Good nutrition is vital for everyone, every day, but as we age good nutrition is more important than ever. Even though we are less active in the later stages of life, eating well is vital to ensure our body gets the optimal amount of vitamins and minerals needed for a quality life. The need to eat quality food increases as we age. A lot of people nowadays rely on medication to help them live longer, but are these people enjoying a quality life? In my opinion I'd rather live longer and live well, than just live longer. In this article we look closely at nutrition changes for older adults, and also asked our nutrition expert Mel to help explain what modifications older adults may need to consider to remain as healthy as possible. She also shares some of her amazing recipe ideas to give you many ideas of how to make healthy food taste great. Enjoy.
Eating Quality Food is Not as Hard as it Seems
We have covered the benefits of exercise for older adults several times before and how adding muscle and learning to move efficiently can have a profound effect to your health in later life. But just like people in their 20’s and 30’s, your nutrition must match the level of your training for you to achieve great results.
Healthy eating is not as hard as many people think. It does not need to be complicated or require counting calories or strict starvation diets to achieve great health.
When I first meet up with people to discuss nutrition one of the first things I suggest is to begin with eliminating any food that is processed, and simply eat "real food". That means not eating anything that is in a jar, a bottle, or a packet. This simple change significantly enhances the quality of their food and can be a real game-changer moving forward.
"Real Food" doesn't need to be complicated and can be quick to prepare, tasty to eat and will fuel and nourish your body in ways that medication and supplements can't.
Preparing is the key to getting this step right and you will find our article – Planning and preparation is everything for nutrition success provides you with some great ideas in making this easy.
How our Body Changes as we Age
The picture below is a part of an awesome info-graphic you can download from Precision Nutrition. I love this as it gives a great visual of some of the changes to our body as we age.
Older age brings with it special nutrition concerns and requirements. In older age, energy needs decrease but nutrition needs increase. In general, because of the physical and lifestyle changes that tend to go along with aging, the need for overall calories is decreased. However, the need for nutrition, in the form of nutrient-dense, well-absorbed foods and targeted supplementation, is more important than ever.
Let’s take a closer look at some of the nutrition changes you may need to make.
Make Sure you Drink Enough Water
As we age we need to also ensure that we stay hydrated. This is important to people of all ages but it is vital for older adults as dehydration can have disastrous consequences and can be easily disrupted from side effects of medications or a lack of thirst due to little activity. It is quite common for me to chat to clients who never drink a glass of water at all!! Dehydration in older adults can be very common and can lead to urinary tract infections, constipation & can increased fatigue.
Digestive problems and constipation are a huge problem in the elderly and drinking enough water is one of the easiest ways to avoid this. My father recently was admitted to hospital for emergency surgery for exactly this case and if he had been more careful with his water intake and made better food choices this life threatening episode could have been avoided. Water is the best form of liquid for hydration and should be number one on your list. If you are looking to add some flavour but herbal teas are a good addition. Be careful of coffee as it can cause dehydration and should be limited to 1 per day.
Older adults should consume 2-3 litres of liquids per day in the form of water (ideally), herbal teas, broths, or liquid-based foods like smoothies and soups. Some people will need to adjust this amount as needed according to medication requirements, if applicable. My mum is on a fluid restriction due to medication for her heart and she has to carefully monitor this every day.
What Essential Vitamins do Older Adults Require?
If you are a person who eats only real foods and has a great variety in your diet you are likely to have this under control. However, if you eat the same foods all the time, or are a bit fussy and restrict your food variety too much, there is a good chance you are missing out on some important nutrients and vitamins you need as you age.
One thing I always tell my clients is “you may be full from the meal you ate, but your body may actually be starving if that meal lacked the necessary vitamins and minerals”.
Our internal organs, skin, eyes, bones and other vital parts of our body all require certain amounts of essential vitamins in order to continue working optimally. They can only get this from the food we eat. If we are not eating correctly our body has to steal from itself and this compromises our health.
Earlier this year I changed my eating to a Ketogenic method and I must admit I feel so much better for it. It also forces me to eat with a much wider variety of foods and I have enjoyed creating many different recipes and meal ideas to ensure I have a balanced diet. I will share some of these great recipes in this article. Below is a great video with some detail as to how this works.
It is interesting how you gain a much greater understanding of the impact of vitamin deficiency when you research the impact of vitamins on older adults, along with the personal experience of helping your parents with health problems.
For instance I did not know that while most vitamin and mineral needs increase with age due to poor absorption or interactions with medications, some needs actually decrease. Absorption of vitamin A increases with aging, so vitamin A retinol should be avoided in supplement form with older adults. In older individuals, getting vitamin A through foods is all that is required.
However with vitamin B12 supplementation may be necessary, especially if you are a fussy eater or avoiding various foods like eggs, dairy products, meat, fish, shellfish, and poultry.
If we are less efficient at absorbing vitamin B12, it compromises our brain and nervous system health. Symptoms include: fatigue, dizziness or loss of balance, and reduced mental function. If you suspect you are deficient you should speak to your doctor who can confirm this via a blood test.
Vitamin D
Vitamin D is involved in immune system, hormone, bone, and brain health. As we age, our synthesis of vitamin D from sun exposure declines. It is fair to say vitamin D deficiency is extremely common across all ages in today’s world as we have become more office bound sitting indoors using computers. This combined with poor food is a perfect recipe for vitamin D deficiency.
Inadequate amounts of vitamin D in older people reduces can aggravate the ageing process, in particular reducing mobility and adds to the severity of osteoporosis and the risks of falls and fragility fractures with all of their severe consequences. Boucher BJ. The problems of vitamin d insufficiency in older people. Aging Dis. 2012;3(4):313–329.
As we age and reduce our amount of outdoor activity and time spent in the sun the chance of problems increase. This is more apparent with people suffering disability and greatly limited with their movement.
For example my mum is wheelchair bound and could spend an entire week indoors. She might have a total of 10 minutes spent outside during a week which is the time it takes to move her from the front door to the car for a trip to the doctor. She is reliant on other people being able to take outside when they are available which may not be when the sun is out.
As vitamin D is not easily obtained from our food the need for supplementation is required in most people stuck indoors like my mum. It can be a necessary supplement for people much younger like IT professionals who spend all their time indoors working and never venture outside.
You should speak to your doctor to find out the amount of vitamin D you may need to consume each, depending on the degree of deficiency. Also make sure you consume enough fat in your diet for vitamin D is fat soluble, meaning it’s only absorbed in the presence of fat. If you are avoiding fats you could potentially causing trouble for your body to absorb essential vitamins.
This is a very big subject in its own right and you can read more about this in the journal by Barbar J Boucher by clicking here.
Calcium & Bone Density
This is another important vitamin many older adults need to be aware of. We all know how important calcium is for infants to build strong bones, well the same is true for older adults. Calcium is needed to regulate heart rate and maintain bone mass, but unlike children where they soak it up like a sponge, absorption declines with age.
The risk of low calcium levels expose the older adult to fractures and weakening of bones leading to osteoporosis. A hip fracture can be a life threatening injury to an older adult and while we know that strength training can help to maintain good bone strength, the exercise program has little chance of succeeding if you do not have enough calcium in your diet. People aged 50 and over should aim to get 1200 mg of calcium per day.
Another thing to take in consideration is the side effects of certain medications that can disrupt calcium absorption.
What foods provide a stack of calcium? The first thing people think of is milk and while it does provide calcium there are many other foods of equivalent value.
Foods like sardines, Greek yoghurt, ricotta cheese & sardines have been shown to have higher levels of calcium than milk. Check out the full list of calcium-rich foods provided by the National Osteoporosis Foundation by clicking here.
Here is an awesome recipe of a calcium rich meal I make as part of my Keto eating regime.
Calcium Rich Recipe - Salmon with Cheesy Broccoli (Serves 2)
Ingredients
- 2 x Salmon Fillet
- Head of Broccoli cut into Florets
- Spinach Leaves
- Cream
- Grated Cheese
Method
- Preheat oven to 180 degrees
- Combine cream and broccoli and place broccoli in an oven proof dish, sprinkle grated cheese over the top, place in oven for 15 - 20 min
- Heat a oven proof fry pan with a touch of oil
- Salt & peeper skin of salmon fillets and place skin side down in fry pan for 2 mins
- Turn salmon fillet over and place in the oven for a further 8 - 10 minutes
- Place spinach leaves on serving plate, top with salmon and broccoli on the side
- Enjoy
Iron & Zinc
Both iron and zinc levels can decrease as we age and again a poor variety of foods can be the big contributing factor behind this. Sometimes it can be a result of side effects of medication but in most cases these levels are from poor quality foods.
There is no need to buy supplements for each of these vitamins if you are eating a good variety of wholesome foods. Always remember there is no such thing as an isolate vitamin or substance in nature meaning we were never meant to eat them by themselves. This is a problem with supplementation with an individual vitamin for it runs the risk of throwing it out of balance with its synergistic partners. The fat-soluble vitamins work most safely and effectively when we obtain them from natural foods by eating a diet rich in quality and variety.
Read more about this in the article – Do you need supplements to be healthy?
Great sources of iron are red meats, clams and oysters, beans and lentils, and cooked dark leafy greens like spinach.
Sources of zinc include oysters; mussels; meat; pumpkin seeds; and beans, peas, and lentils.
Iron & Zinc Rich Recipe - Baked Mexican Mince (Serves 4)
Ingredients
- 500g Mince Meat
- Mexican Seasoning
- Tin of Chopped Tomatoes
- Grated Cheese
- Broccoli
Method
- Preheat oven to 200 degrees
- Brown mincemeat in a frying pan, until cooked
- Add tinned tomatoes and Mexican seasoning to taste
- Place in an oven proof dish and sprinkle with grated cheese
- Cook in the oven for 15 minutes or until cheese has browned
- Serve with steamed broccoli on the side
For more detailed information about vitamins and minerals for older adults check out the article by Precision Nutrition called Nutrition for seniors
What About Protein, Carbs and Fats?
Proteins are essential nutrients for the human body. They are one of the building blocks of body tissue and can also serve as a fuel source. Read this article for more information - Everything you need to know about protein.
The body requires protein for proper functioning, building strong bones, assisting with muscle growth, all very important for the ageing adult. As we age, some might develop what is known as “anabolic resistance”, which is when protein synthesis decreases. This means you might need more protein to do the same job. You still need to be careful of over-eating protein as it can cause digestive problems and kidney problems, especially if you are not drinking enough water or getting enough fibre. It is wise to choose proteins that are soft and easy to digest, such as stewed meats, fish, and eggs.
We can find protein in both animals and plants. Examples of protein sources are meats, dairy products, fish and eggs. Plant protein examples are legumes, grains and nuts.
Here is a great protein rich meal idea perfect for the older adult.
Protein Rich Recipe - Smoked Salmon with Poached Eggs (Serves 1)
Ingredients
- Smoked Salmon
- 1/2 an Avocado
- Handful of Spinach
- Eggs x 2
Method:
- Place smoked salmon, spinach and sliced avocado on a plate
- Poach or scramble eggs
- Place cooked eggs on top of spinach
- Season with salt & pepper
Carbohydrates: Generally speaking, carbohydrates can be classified into two groups, simple sugars and complex carbohydrates. Simple sugars, also called monosaccharides, are carbohydrates which can’t be converted into smaller sugars by hydrolysis.
We can find good quality carbohydrates in vegetables, legumes, whole grains & seeds.
Bad quality carbohydrates can be found in pretty much all processed and packaged foods, fast foods, white bread, soft drinks, fruit juices, chocolate, ice cream & pastries. You don’t need me to tell you that these are not good food choices and that you need to steer clear of these to improve our health.
Good quality carbohydrates will help aid with constipation and increase energy levels.
Fats: Fats are one of the three main macronutrients, along with carbohydrates and proteins. Fat molecules consist of primarily carbon and hydrogen atoms and are therefore hydrophobic and are soluble in organic solvents and insoluble in water. Examples include cholesterol, phospholipids, and triglycerides.
Good quality fats should be included in your diet.
Bad fats, known as trans-fats should be eliminated from your diet, we should however include moderate amounts of animal fats and look to include foods that are rich in Omega 3, Omega 3 helps with inflammation. Examples of Omega 3 rich foods are salmon, flaxseeds and sardines.
A great tip for when preparing your meal is to make it colourful, the more colours on your plate the more balanced & nutritious your meal will be.
Fat Recipe - Chicken with Garlic Butter and Salad (Serves 2)
Ingredients
- 2 Chicken Fillets
- 2Tbs butter
- Garlic Crushed
- Dry Mixed Herbs
- Spinach
- Avocado
Method
- Combine butter, garlic and mixed herbs in a bowl and place in fridge
- Season chicken fillets and cook in a heated fry pan ( with additional melted butter ) until thoroughly cooked through
- Place spinach and avocado on a plate
- Place chicken on the plate and top chicken with garlic butter
- Serve
What Else Can You do to Help Remain Healthy as You Age?
You must move! Exercise is so important for all of us and not only helps us physically but mentally. Strength training is by far the most important type of exercise for an older adult. The danger of Sarcopenia, osteoporosis, osteoarthritis, and bone density loss contributing to falls cannot be overstated, and these factors can be well managed and even prevented by applying a well-designed strength training program.
Research has found that multi-directional exercises with load improve bone density and bone strength faster due to the fact that they incorporate so many of the structural lines needed for everyday life moving. By forcing challenges with these exercises with either load or speed, these lines adapt and create a structural change to the bones. It is clear that strength training is going to give you the biggest bang for your buck. However, make sure your technique is sound as you could do more harm than good.
Good article to read with more detail is - Why Strength Training is the best anti-ageing exercise
Starting a strength training program can be scary for most people, especially if they have been sedentary for most of their lives. If you start of gently, stay consistent and give it time, results will happen, you will notice significant strength gains and improved mobility. You just need to get started.
Below are some great videos of older adults in action to give you some great ideas of how to use exercise in conjunction with your nutrition changes.
Make sure you get a copy of our Free Report with tons of ideas about exercise for the older adult. Click here to get your copy
Walking: Get outdoors. Walking is a gentle exercise that everyone can do, aim for a daily walk of 20 – 30 minutes, Walking for 20 to 30 minutes per day may add anywhere from three to seven years to your life span.
Healthy Weight: Maintaining a healthy weight is also vital. Being overweight puts extra stress & can cause inflammation on our joints, organs, can reduce our energy & increase our blood pressure. Being under weight is just as bad as being overweight, seniors with a BMI between 25 and 32 have the lowest rates of mortality, and recover better from illness and infection. If you follow the tips in this article you should be able to get a handle on this in no time.
Sleep: We may sleep less as we age, but we need to still try for good quality sleep as this is when our body rest's and repairs itself. In our older years, anywhere from 5 to 9 hours of sleep a day may be enough as the quality of the sleep is more important than how long. Getting enough sleep helps us to maintain good health by allowing our body to heal itself physically and mentally.
Read our article – Why sleep is vital to your health for more information about how to improve your sleep quality.
Summary
There certainly is a lot of information we have covered in this article about how to modify our nutrition needs as we age. There is tons of information about exercise and how to make adjustments for older adults, but very little in terms of the nutritional needs for seniors. As we discussed in detail some vitamins and minerals need to be increased and others like Vitamin A need to be decreased as we age. Finding the right balance with your nutrition in combination with a well-designed exercise program will ensure you live your senior years in great health and enjoy life to the fullest.
If you would like to know more about Lift For Life and Stronger For Longer programs click the image below and I will be in touch within 24 hours to schedule a time for a free consultation and movement assessment.
About The Author
Nick Jack is owner of No Regrets Personal Training and has over 14 years’ experience as a qualified Personal Trainer, Level 2 Rehabilitation trainer, CHEK practitioner, and Level 2 Sports conditioning Coach. Based in Melbourne Australia he specializes in providing solutions to injury and health problems for people of all ages using the latest methods of assessing movement and corrective exercise.
References:
- Precision Nutrition
- Bending the Aging Curve - By Robert Sinorile
- Nutrition & Physical Degeneration - By Weston A Price
- Big Fat Lies - By David Gillespie
- Movement - By Gray Cook
- Athletic Body Balance by Gray Cook
- How To Eat, Move & Be Healthy by Paul Chek