The connection between a healthy diet and longevity has been studied for decades, if not longer. Most nutritional experts agree that a well-balanced diet, rich in fresh fruits and vegetables, healthy fats, whole grains, and lean protein is one of the primary keys to living longer. While the recommendation to consume a healthy diet is appropriate no matter your age, there are a few nutrition guidelines that seniors should pay attention to.
Discover healthy diet tips for seniors over 70, as well as the unique nutritional challenges older adults may face.
How Age Changes Our Nutritional Requirements
Before we discuss tips for optimizing nutrition, it is important to understand exactly how our nutritional needs change as we age. For instance, long-term use of prescription drugs may affect our ability to absorb certain vitamins and minerals. Additionally, our bodies may become less efficient at processing the foods we eat. A decreased ability to sense hunger and thirst are also common among seniors.
For some older adults, eating less and processing fewer nutrients may mean they are deficient in certain vitamins and minerals – leaving them at risk for malnutrition.
Nutrition Tips For Seniors Over 70
Most of us have heard the mantra “eat right and exercise” touted as the key to healthy living. But what does “eating right” look like for someone over 70? While older adults require less calories to maintain their weight, their need for certain nutrients remains the same. Alaina Hoschke, MS, RD, CDN, Registered Dietitian for The Bristal, recommends the following diet tips for seniors:
Fruits and Vegetables
Eating a diet rich in dark, leafy greens and a rainbow of fruits and other vegetables is one of the best ways to ensure you are getting a variety of nutrients. Try adding berries to your morning oatmeal, or adding half a banana to your morning coffee and toast. Purchase pre-sliced fruits and vegetables to make snacking on these types of foods easier.
Lean Protein
Protein is vital to our health, especially in the creation and maintenance of muscle. Sarcopenia is a serious health condition that occurs when older adults lose muscle mass and strength. It is one of the leading causes of weakness and fractures in seniors. Studies suggest that seniors who increased their protein intake were more successful in reducing the rate of muscle loss, and adding muscle mass. When selecting a protein, pay special attention to portion size, and choose lean sources such as fish, chicken, tofu, beans, and lentils.
Pass on the Salt
Salt is a key nutrient for the body, but - as with so many things in life - too much of a good thing can prove harmful. Americans eat on average about 3,400 mg of sodium per day. However, the Dietary Guidelines for Americans recommends limiting sodium intake to less than 2,300 mg per day—that’s equal to about 1 teaspoon of salt! The American Heart Association explains that too much salt can cause bloating and water retention, and put you at risk for a number of ailments, including stroke, stomach cancer, and heart failure. Pass on the salt, and try using a variety of other spices to season your food instead, such as pepper, cumin, oregano, garlic powder, or rubbed sage.
Fiber
As we age, our digestive system changes too. Total dietary fiber intake should be 25 to 30 grams a day from food, not supplements. Currently, dietary fiber intakes among adults in the United States average about 15 grams a day. That's about half the recommended amount.
Constipation and diverticular disease are two conditions that are common among older adults. Eating a fiber-rich diet can help you stay regular, and may reduce your risk for diverticular disease. Good sources of fiber include whole-grain breads, beans, peas, oats, lentils, and certain types of fruits and vegetables, such as prunes. Even a small glass of prune juice each morning can make a big difference to digestive health.
Supplements
Even with a diet rich in fruits, vegetables, lean protein, and whole grains it can be tough for seniors to get the nutrients they need. The Academy of Nutrition and Dietetics recommends that in addition to following a healthy diet, older adults take a multivitamin that includes vitamin D, as older adults need more calcium and vitamin D to maintain bone health. To supplement this, try eating calcium-fortified foods, including cereals, fruit juices, and low fat or fat-free dairy products. Great natural sources of vitamin D include all types of fish, especially salmon.
More Lifestyle Resources
Explore more of our lifestyle resources, including our picks for the five best senior lifestyle blogs of 2021. For more on wellness and nutrition, read this article about the health benefits of vitamin D, especially for older adults.
