Nutrition for Aging Adults

There’s no denying the fact that we’re all getting older. However, there are measures we can take to ensure a happy and healthy aging process. While healthy eating and exercise are important throughout every stage of life, our nutritional needs change as we age.

If you’re caring for a senior and hoping to encourage a healthier lifestyle, today’s blog post is designed to reveal the best nutrition for aging adults to keep in mind.

What is Nutrition and Why is it Important for Aging Adults?

In its simplest form, nutrition is all about eating a healthy and well-balanced diet. The foods we choose to put into our bodies directly impact our overall health and well-being. Making healthy nutritional choices, therefore, results in stronger immune systems, reduced risk of chronic diseases, and an increased lifespan.

Having good nutritional habits are especially important for aging adults. They can help regulate blood sugar, maintain a healthy weight, strengthen immunity, support the brain’s cognitive functioning, and promote healthy digestion. Wondering what specific nutrients help aging adults the most? Let’s dive in.

What Are the Nutritional Needs of Older Adults?

As we grow older, our nutritional needs change. Aging adults often do not need as many calories as younger adults and children. However, they do need specific nutrients to remain healthy and stave off chronic disease. Below is a quick overview of nutrition for older adults to incorporate into a healthy diet:

Vitamin B12

Once they turn 50, some adults’ absorption of Vitamin B12 significantly slows. Therefore, it’s important to incorporate foods that are high in this vitamin, like fortified cereal, lean meats, and seafood into older adults’ diets. You can also ask their physician if they would recommend starting them on a B12 supplement, depending on their unique needs.

Potassium

Aging adults need adequate potassium to lower their risk of high blood pressure. Consuming lots of fruits, vegetables, beans, and low-fat or fat-free dairy products can help to increase the potassium in their diets.

Dietary Fiber

Dietary Fiber is another important aspect of nutrition for seniors. Fiber-rich foods can lower one’s risk of heart disease, as well as the risk of Type 2 diabetes. You can increase your seniors’ fiber intake by feeding them whole-grain bread and cereals, peas, and lentils, as well as organic fruits and vegetables.

Calcium and Vitamin D

Getting adequate calcium and Vitamin D is especially important for adults aged 70 years and older, as it helps to support bone health. Therefore, opt for calcium-rich foods like low-fat or fat-free dairy products, fortified cereals, fruit juices, dark green and leafy vegetables, and canned fish with soft bones. Dietary sources of Vitamin D include fatty fish (like salmon), eggs, and fortified fruits and vegetables.

Protein

Getting enough protein is essential for seniors, as it helps to prevent the loss of lean muscle mass. However, the majority of older adults don’t eat enough due to a declining appetite. To help aging seniors get an adequate amount of protein, we recommend incorporating ample poultry, eggs, seafood, beans, peas, lentils, and fortified dairy products into their diets.

Of course, those protein sources also provide additional nutrients like calcium, Vitamin B12, Vitamin D, and dietary fiber. When cooking for aging adults, veer away from excessive salt, as limiting their sodium intake will help to decrease the risk of high blood pressure.

Benefits of Socializing for Nutrition

For aging adults, enjoying meals with friends or family as often as possible can be highly beneficial to a positive lifestyle. When eating is a social event, it becomes more enjoyable, and when getting the proper nutrients is something seniors look forward to, it becomes a whole lot easier to stay healthy and active.

If you aren’t sure where to take your senior for meals, a community center, social club, or place of worship would all make a good start. Oftentimes, these organizations host events where food is eaten communally, and are often frequented by older adults. You can also take advantage of technology and help your seniors enjoy meals virtually with loved ones in other parts of the world.

Nutrition Checklist

If you’re caring for an older American, it can be hard to know exactly what their nutritional needs are. That’s why we recommend using this Nutritional Health Checklist as a helpful resource. All you have to do is read the statements listed and circle the ones that apply to your senior. Tally up their score, then read the nutritional health statement that applies directly to them.

Final Thoughts

So, what nutrition for aging adults will keep them happy and healthy? As long as their diet is rich in Vitamin B12, Vitamin D, protein, dietary fiber, calcium, and potassium, they should be just fine. If they are often enjoying their meals in the presence of friends or family, they’ll be even better off.

If you are looking for a community of friendly seniors to make a part of your life, Turnagain Social Club is the ideal solution. We provide unparalleled adult day services for Anchorage’s thriving seniors and are always looking for new additions to our family.

Contact our team today to learn more about the program and how it can benefit the senior in your life.