Some say it’s by remaining active and spending quality time with friends and family. Others insist it’s by working and never really retiring.

Older adults in droves are taking up dancing, bowling, and joining the ranks of volunteerism: helping children learn to read, serving on community boards or helping their fellow seniors with car rides, home improvements and engaging them in social activities.

But whether you’re 55 or 90, staying healthy and perhaps even warding off age-related diseases seems connected to eating a healthy and nutritious diet. And while healthy eating can’t make us young again, it can help you feel good while time marches on.

Food Guide for Older Adults
Older adults need fewer calories then when they were younger, but they still need the same nutrients, just different amounts. According to Tufts’ Food Guide for Older Adults (http://nutrition.tufts.edu), the following daily dietary amounts are recommended:

• Use saturated and Trans fat, sugar and salt sparingly
• Calcium, vitamin D and vitamin B-12 supplements (check with your healthcare provider before beginning supplementation)
• 3+ servings of low- and nonfat dairy products
• 2+ servings of dry beans and nuts, fish, poultry, lean meat, eggs
• 3+ servings of bright-colored vegetables
• 2+ servings of deep-colored fruits
• 6+ servings of whole, enriched and fortified grains and cereals (choose foods such as brown rice, 100% whole-wheat bread and bran cereals)
• Here’s the kicker: 8 or more servings of water/liquids (choose water, fruit or vegetable juice, low- and nonfat milk, or soup)

“One of the most common problems is that many older adults don’t get enough fluids,” says Jeanette Meyer, MD, Geriatrician at the Geriatric Assessment Center of Southwest Michigan, Kalamazoo. “We recommend at least eight glasses of fluids a day, or at least 56 to 64 ounces. Some older adults think this will make them go to the bathroom more due to urinary urgency or incontinence, and they want to avoid that. But in reality, not drinking enough makes the problem worse.”

Another issue Dr. Meyer sees is low protein values, associated with a declining immune system. “The immune system, especially your lymphocytes (the white blood cells that help fight infections), are very sensitive to nutritional status,” she says. “So, it’s important to get enough good protein every day.”

And remember what our mothers told us about eating our fruits and vegetables? As always, she was right. “Many older adults aren’t eating enough fruits and vegetables,” says Carol Sichterman, RD, a Private Consultant in nutrition and food service management, Grand Rapids. “Part of this may be because they’re living alone and cooking isn’t a big option for them anymore.”

Supplementation
Before taking dietary supplements, both Sichterman and Dr. Meyer encourage people to check with their physician. However, most older adults need additional vitamin D, vitamin C, and B-complex vitamins, specifically B-1 and B-12. A good multivitamin for seniors is also recommended, as is calcium.

“We require more vitamin D as we get older,” Dr. Meyer explains, “because as we age, we don’t absorb vitamin D as well. There’s less exposure to the sun, and it’s through our skin that vitamin D metabolizes or activates. You also need good kidney function for vitamin D synthesis, and our kidneys decline as we age.”

Adding calcium to the supplementation mix is necessary for most seniors, especially women. “Women lose bone mass faster than men and tend more toward osteoporosis,” Sichterman says. “And while too much of a good thing isn’t good, most older adults can’t get too much calcium, if they follow the recommended dosage.”

Foods to Avoid
The “Food Guide Pyramid for Older Adults” details all the necessary food groups. But a common mistake is eating the wrong kinds of protein (too much beef and processed foods) and not eating enough nutrient dense foods, those containing fiber found in whole foods like grains, nuts, fruits and vegetables.

And nutrient dense foods aren’t typically found in prepackaged snacks and meals. But for older adults living alone, prepackaged meals are convenient and in some cases, better than not eating at all.

“You need to be concerned about what else the prepackaged or more processed foods contain,” Sichterman says. “If someone is on a low-salt diet, I wouldn’t recommend that they eat these foods very often.”

More stringent restrictions on the use of trans fats and additives found in prepackaged meals, however, provide older adults with some healthier options. Several brands offer low-sodium, contain lower saturated fats and provide a higher percentage of nutrients. It’s important, however, to READ the “Nutrition Facts” on the package.

“Many older adults also have disabilities, which make food preparation difficult,” Dr. Meyer says. “So they may need those kinds of meals. It’s a matter of choice and how they do it.”

Special Considerations
Age-related diseases and some chronic health disorders also factor into malnourishment or problems eating nutritiously: diabetes, hypertension, chronic obstructive pulmonary disease (COPD), poor vision, poor dental health, lactose intolerance, constipation and dementia are just some. And as people age, the ability to smell and taste may decline.

“Taste is a tough one,” Dr. Meyer says. “You’ll see seniors pouring on the extra salt and eating sweets because that’s what they can taste. We encourage them to use other spices to make the foods more flavorful and to choose brightly colored and flavorful foods.”

So what really is the secret to staying healthy while we age?

It appears to be a combination of several factors: genetics, attitude, family, friends, social interaction, fitness level, and yes, eating nutritious foods.

Sources:
http://nutrition.tufts.edu
www.agingwell.state.ny.us
www.gicare.com