Ensure proper nutrition at age 50 and beyond
Ensure proper nutrition at age 50 and beyond
A balanced diet is a vital part of a healthy lifestyle for people of any age, and it’s important to keep in mind that as a body ages its nutritional needs change. In other words, the diet that worked perfectly for you when you were 30 may not be ideal at age 50 and older.
“Nutrition needs change for seniors. As the body ages, your metabolism slows down, and the taste buds decline also,” said Jeff Holtz, vice president of innovation and quality for Thrive Frozen Nutrition Inc. in Searcy. “Don’t eat empty calories. Food needs to be nutritionally dense and complete, and balanced in nutrition (protein, carbs and fat).”
The following are a few things the over-50 crowd should consider when planning a healthy diet.
Vitamin D
Both men and women age 50 and up have a reduced ability to produce vitamin D through exposure to the sun, so extra vitamin D will be needed from foods and supplements. Without adequate vitamin D, the body’s bone strength and health can deteriorate, because vitamin D promotes calcium absorption. Vitamin D also plays other roles in health, including helping neuromuscular and immune function and reducing inflammation.
Protein
The amount of protein needed to maintain the body’s muscle mass changes after age 50, and people often find they need more protein in their diets. Look for lean sources of protein from fish and poultry; beans are also a low-fat source of protein that can help fulfill the body’s daily requirements.
“Seniors typically consume fewer calories and eat less protein, as it is sometimes harder to consume,” Holtz said. “Ensure that you are eating an assortment of fresh fruits and vegetables, and high-quality protein such as eggs or meat protein.
Dairy products can also be an excellent source of nutrition. High-quality protein helps preserve lean body mass, which has been proven to improve overall health as we age.”
Fiber
“In addition, most adults don’t get enough fiber in their diets. This can lead to digestive issues and potential issues with diseases of the colon, including cancer,” Holtz said.
“Fiber is important as we age, as well as supplementing the diet with a high-quality
probiotic. Probiotics have been proven to improve digestive health and immune health,” he said. “If you don’t have a healthy gut, then your overall health suffers.”
The combination of insufficient fiber in the diet and a sedentary lifestyle can result in constipation and other intestinal problems. The best way to get fiber is through your diet. Leave the skins on fruits and vegetables, and choose whole fruits over juices. Whole-grain breads and cereals are also good sources of fiber, as are dry beans and lentils. When adding fiber to your diet, increase your intake slowly to determine your body’s tolerance.
Friendly fats
People over 50 should increase their intake of unsaturated fats, and reduce consumption of saturated fats. Nutrient-rich unsaturated fats can guard against heart conditions, protect against stroke, keep the skin supple and even help men and women maintain good neurological health. Omega-3 fatty acids can be found in nuts, olives, seeds and fatty fish.
Calories
According to the National Institute on Aging, www.nia.nih.gov, men and women’s calorie requirements lessen as they age. Depending on their activity level, women should consume between 1,600 and 2,300 calories daily, while men require between 2,000 and 2,800 calories. With each passing year there is a decrease in the energy required to maintain body weight, so caloric intake should be adjusted accordingly.
Water
As your body ages, you may not experience thirst as much as you once did, so it’s possible that you won’t realize when you start to dehydrate.
“The human body is made up of approximately 60 percent water, and that tends to decrease as we age,” Holtz said, adding that hydration helps maintain a person’s internal body temperature and is needed to help the body metabolize protein and other nutrients.
“Proper hydration is important at any age, but even more so as we age,” he said.