Last updated on June 15th, 2023
Older adults are more at risk for developing health conditions that significantly impact their ability to function. In fact, the American Psychological Association reports that around two-thirds of all deaths among older adults ages 65+ are due to chronic illnesses like heart disease, cancer, stroke, or diabetes. Seniors are also more likely to become malnourished than other generations. Decreasing these risks is a challenge, but possible. Selecting the right foods can help ensure that older adults are getting the nutrients they need, reducing their risk of disease.
So, even if junk food has dominated a person’s diet for decades, there’s still time to improve their eating habits. Whether an older adult is community-dwelling or living in an assisted living residence, healthy meal choices are crucial to optimal health and well-being.
What general guidelines are good to follow?
With so many sources and experts researching the best guidelines for a healthy diet, it’s hard to know what’s best for yourself — much less a community of people. The Dietary Guidelines for Americans provides some general guidelines that can help establish a healthy eating lifestyle for older adults while considering their unique needs. Here’s a summary of some of the suggestions and recommendations:
- Get enough calories. Older women need at least 1,600 calories daily, and older men need at least 2,000 to stay healthy.
- Match food group consumption with caloric intake. The higher the caloric intake, the more nutrients a person needs. For example, someone who eats 1,600 calories a day needs two servings of vegetables and one and a half servings of fruits, while someone eating 2,200 calories or more needs at least three cups of fruits and two of vegetables. Pay attention to this while creating meal plans to ensure the older adult you’re caring for gets their required daily nutrients.
- Regularly assess daily food group intake. The Dietary Guidelines report the Healthy Eating Index Score for the average older American is 63/100, with significant overconsumption of sodium, saturated fats, and added sugars. Reducing these as much as possible is one way to create a better eating lifestyle.
- Learn about an older adult’s unique dietary needs. Although eating healthy is important throughout an entire lifetime, older adults have different needs than their younger counterparts. For example, consuming more nuts, eggs, seafood, and legumes will help older adults get the recommended amount of protein – which is necessary to maintain muscle mass that declines with age. Having healthy food that tastes good also helps!
- Monitor alcohol consumption. Because older adults have a higher risk of falling or getting into auto accidents, two things that can be exacerbated by alcohol consumption, limiting alcohol is helpful to create a healthy diet. This is especially true for those who take prescription medications, over-the-counter pain relievers or have a history of substance use disorder.
What vitamins and nutrients should be a part of a senior’s daily diet?
Making lifestyle changes and eating better aren’t the only ways to stay healthy. As you choose the foods for your weekly grocery trip or your dining program’s menu, incorporating ones filled with the necessary vitamins and nutrients older adults need can go a long way in improving an older adult’s nutritional health. But which ones should you prioritize?
Vitamin D
Vitamin D helps the body absorb calcium, another necessary nutrient, to prevent fractures or other bone damage. As we age, our bone density decreases, which makes the bones more susceptible to breaking. However, you must watch how much vitamin D you consume. Too much of it, specifically more than 800 IU for women and 600 IU for men, can lead to unexpected weight loss or kidney damage in older adults.
Calcium
Calcium is one of the minerals that many older adults don’t consume enough of. While our bodies need a high amount of calcium to help our bones grow and develop, people over the age of 50 need an even higher amount. Dairy products like milk and cheese are the easiest way to get calcium but may be a struggle for those who are lactose intolerant or are vegan. Some leafy greens like kale and vegetables like broccoli are other options.
B-Vitamins
B-12 and B-6 are two of the most important vitamins for the human body. Vitamin B-6 boosts immune function, regulates metabolism, and decreases the risk of anemia. Men and women over the age of 70 should get 1.7 mg and 1.5 mg per day, respectively. Foods like chickpeas, salmon, cooked potatoes, chicken breast, and bananas are all good things to include in a B-6-rich diet.
Many foods we consume daily, such as milk, cheese, ground beef, or breakfast cereal, contain vitamin B-12. Despite this, many older adults have trouble absorbing the vitamin or are deficient in it. Because B-12 helps to regulate red blood cell production, an absence of it can cause fatigue, nausea, numbness or tingling in the hands and feet, and more symptoms. Drinking orange juice and eating spinach, rice, romaine lettuce, and asparagus are only a few foods and beverages that can assist with getting the recommended daily dose of vitamin B-12.
Providing Seniors with An Accessible, Healthy Diet
Not all older adults can access the food they need for a healthy diet. Many take advantage of congregate care programs to provide seniors with a convenient meal delivery service at their homes or senior centers. Organizations like church charities or the local Agency on Aging often run these programs with grant funding and community help. At Culinary Services Group, we love working with these types of organizations. All seniors should be able to have a healthy diet, no matter where they are. To learn more about how to partner with us, schedule a time to talk with one of our team members.
