Eat to live
Nutrition plays a key role in healthy aging
One of the perplexing parts of aging is putting on a few extra pounds even though you are eating the same meals you have always eaten. The culprit is natural aging, the same one that turns your hair gray. The reality is that nutritional needs begin to change somewhere around that 50th birthday, so it is wise to rethink your diet to preserve your quality of life.
Aging brings on many changes, says Toni Havala, a registered dietitian with Endeavor Weight Loss Clinic at Edward Elmhurst Health. The sense of taste is dulled, which can affect appetite and make intense flavors like salty snacks and sweets seem more appealing. The sense of thirst declines even though the body still needs water. The body’s metabolism slows down, which means fewer calories are burned. Stomach acid can be reduced, which affects the absorption of important nutrients. Ignoring these changes can cause medical issues while addressing them with wise food choices can mean a healthier life.
Less but also more
One of the challenges of addressing nutritional changes is that older adults need fewer calories but more nutrients. The solution is to cut high calorie foods with few nutrients and replace them with foods that are lower in calories and packed with nutrients.
“Think of it as a food budget,” Havala suggests. “You have to improve the quality of your diet and spend those calories on foods that provide nutrients.”
Havala believes that three healthy meals is the way to go for a healthy lifestyle. “Skipping a meal and then eating a huge meal doesn’t allow the body to operate efficiently,” she notes. “Eating three lighter meals filled with nutrients from fruits and vegetables is the best plan. Adults actually need more nutrients than young people.”
One of the most important nutrients for adults is B-12. Not only is B-12 involved in the process of red blood cell production, Havala says, “it helps keep the brain functioning properly. It is involved with the pathways for both the brain and nervous system. B-12 can help reduce cognitive decline and memory issues.”
Since there are seldom any warning signs that a person is not getting enough B-12, Havala recommends having a doctor check your levels. Eggs, seafood and meat are all good sources of B-12 but supplements can also be a way to increase B-12 in your diet.
Keeping strong
During aging, it is common to lose muscle mass and strength. One way to combat this is to eat adequate protein.
“Because the body doesn’t use protein as efficiently as we age, protein needs actually increase. Protein should be part of every meal,” notes Havala. “It doesn’t have to be meat. Greek yogurt and cottage cheese contain protein. When you add exercise, it reduces muscle loss even more.”
Since bones stop growing by the time most people reach the age of 25, it is important to keep those bones strong as well.
“Calcium is important for preventing bone loss but calcium is tricky,” says Havala. “It is not found in lots of foods. The recommended daily amount for men over 70 and women over 50 is 1,200 milligrams per day. A cup of yogurt has around 350 milligrams. A serving of broccoli has about 150 milligrams.”
Looking for ways to add calcium can be challenging but is important for bone health.
Fiber and water
Constipation and other digestion issues are a common problem among older adults, which can be addressed with increased fiber in their diet.
“Fiber can be found in whole grains, oatmeal, black beans and kidney beans,” says Havala. “Fiber can also help lower cholesterol and blood sugar.” When planning a meal, be sure to include fiber sources like vegetables, nuts and berries.
Proper hydration is also important for a healthy functioning body. The body detects thirst through receptors found throughout the body. During aging, these receptors are less sensitive. However, the body still needs water. Neglecting to drink enough water can lead to dehydration, which increases fatigue, warns Havala. When dehydrated, the body is not able to absorb medicine correctly, which can lead to new problems. Consciously remembering to stay hydrated is important to your health.
How to get started
As the executive chef at Smith Village, a continuing care retirement community in Chicago, Diego Burgos is focused on providing daily meals that are appealing and nutritious for residents. He has developed a few techniques that may be a place to start when making dietary changes.
“Cut out the whites,” says Burgos referring to white bread, white rice and other high calorie, low nutrient foods. He favors whole grain breads, wild rice and other healthier options.
Keep it clean by avoiding processed foods, says Burgos. Choose fresh when possible and steer clear from products with high salt and sugar content.
“Don’t double starch,” notes Burgos. Skip having bread and potatoes at a meal and consider serving two or more vegetables with your protein instead. A potato does not need to occupy a spot on every dinner plate.
Find ways to add nutrients with sides and sauces. “I make a mango salsa for salmon that adds nutrients and flavor,” says Burgos. “There are many ways to make dishes more appealing with healthy sides.”
Up the appeal of a meal with aromatics. “When there is a appetizing aroma, the meal is more appealing,” notes Burgos. “I always use a mirepoix of onions, celery and carrots to add an aromatic punch to sauces and soups. I also put an herb garnish on dishes to provide an appetizing aroma.”
Make the plate colorful by including fruits and vegetables. The more colors, the more nutrition. “There are more vegetables out there beyond green beans and corn,” says Burgos. Heirloom carrots in rainbow colors, yellow wax beans, beets and spinach are just some of the colorful options. Burgos believes that a variety of colors, garnishes, sauces and sides are like a painter’s palette and can be mixed to create the ideal meal.