Proper nutrition is key for those who wish to age well. However, it can become more challenging as aging may bring new hurdles to the dinner table. For example, a change in medication or a new diagnosis may prompt a necessary change in diet. For some, monitoring the nutritional value of foods becomes more critical as the appetite shrinks along with portion sizes. Our aging bodies are dependent on proper nutrition to thrive. Those who begin adhering to a carefully balanced diet will begin to see improved heart, brain, and bone health, along with improved mental and emotional wellbeing. Additionally, they are likely to experience a boost in digestion and gastrointestinal function. Here are the top five things to add to your plate each day to begin reaping the benefits of proper nutrition in your elder years:
1. Protein-
Did you know the protein requirements for older adults is greater than the need for younger people? It's true! Ample protein in the diet is key to maintaining and adding muscle mass. So, it's no surprise that older adults need more protein when you consider most lose between 30%-50% of muscle mass between the ages of 40-80. For younger adults, the daily recommendation for protein intake is .36 grams per pound of body weight. But, according to experts, a senior meeting that recommendation would still likely be lacking. This is largely due to the commonality of chronic inflammation or infections in older adults. The overall recommendation for seniors is to intake .45-.55 grams per pound of body weight compared to the standard recommendation above. The best sources for protein are meats, nuts, dairy, beans, and grains.
2. Calcium-
Bone health is vital to a successful aging plan which can be helped by adding sufficient calcium to one's diet. While all elders should anticipate some bone softening, this can be especially concerning to women. However, men should also take precaution by upping their calcium intake as they get older. The recommended amount for men is approximately 1000 mg daily, while a woman should intake 1200 mg daily. Dairy is the best source of calcium, but this can be challenging for those who are lactose intolerant. In these cases, elders should consider taking a supplement to reach the appropriate levels of calcium for optimum bone health.
3. Vitamin D-
Adding a sufficient amount of Vitamin D is also a preventative for strong bones but it can also add support to the immune system. While Vitamin D is often absorbed by exposure to sunlight, the body loses the ability to convert sunlight into Vitamin D as we get older. Therefore, finding other sources to add this to our daily consumption is vital. Dairy is also the prime source for Vitamin D, but it can also be found in eggs, mushrooms, and a variety of fish. Cereals and grains can also offer sufficient amounts of Vitamin D. However, it is key to look for items that indicate on the label that they have been fortified with Vitamin D to ensure this item is adding the nutritional value you are seeking. The recommendation is for adults over the age of 70 to consume approximately 800 IU daily.
4. Soluble Fiber-
Fiber is an excellent preventative for a variety of conditions like diabetes, hypertension, stroke, and more. The key to reaping the benefits is to ensure you are eating soluble fiber rather than insoluble fiber. The difference is what they do when traveling through your body. Soluble fiber will add significant benefits to your gut health while assisting in overall digestion. Meanwhile, insoluble fiber turns into a sticky substance once inside the gut and does not provide the same benefits as soluble fiber. The best foods to add to your diet for soluble fiber is carrots, peas, apples, citrus, beans, barely, and oats.
5. Healthy Fats-
It is recommended that seniors get between 20%-35% of their daily calories from healthy fats. This addition to the diet can aide in brain health and even reduce inflammation. It is also helpful for managing a healthy weight. Examples of foods that are considered healthy fats are peanut butter, almonds, walnuts, sunflower seeds, avocados, and coconuts.
When seniors add these five items to their diet, they significantly improve their overall health and wellness. After all, aging well means eating well!
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