Nutrition And Aging

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Nutrition And Aging

• Provided Courtesy of www.RD411.com

Review Date 11/07 G-0510
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Physiological Changes Associated with Aging

• Changes in body composition
• Decline in immune system
• Changes in GI tract
• Dental problems
• Sensory losses

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Other Issues for Older Adults

• Eating alone
• Changes in support system and/or environment
• Polypharmacy

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Nutrients of Concern for Older Adults

• Fluid
• Calories
• Protein
• Fat
• Fiber

• Folate
• B12
• Calcium
• Vitamin D
• Zinc

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Energy Nutrient Needs

• Water
• Energy
• Protein
• Whole grains and fiber-rich foods
• Fat
• Vitamins and minerals

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Health Concerns of Older Adults

• Cancer
• Heart Disease
• Hypertension
• Diabetes
• Osteoporosis

• Macular Degeneration/ vision problems
• Arthritis
• Alzheimers disease

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Nutrition-Related Diseases Common in Older Adults

• 1.Vision problems
• Cataracts
• thickening of eye lens
• macular degeneration
• deterioration of center of retina responsible for
  straight-ahead vision
• Antioxidants in foods may be protective against
  vision loss

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Nutrition-Related Diseases Common in Older Adults

• 2. Arthritis
• Osteoarthritis
• cushioning cartilage in joint
• breaks down
• Rheumatoid arthritis
• disease of immune system with painful
  inflammation of joints
• Being overweight can affect arthritis

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Nutrition-Related Diseases Common in Older Adults

• 3. Alzheimers
• Use foods rather than vitamin supplements.
• Foods that may help prevent Alzheimers disease
  include
• Vitamin E
• Omega-3 fatty acids
• Unhydrogenated, unsaturated fats

Source Diet and Alzheimers What the Research
Shows. http//www.medscape.com/viewarticle/466037_
print
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Nutrition-Related Diseases Common in Older Adults

• 4. Osteoporosis
• Loss of bone density, resulting in fractures
• More common in women than men
• Diet and exercise can help treat osteoporosis but
  may not prevent it in older adults

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Calcium Sources

• Milk
• Yogurt
• Cottage cheese
• Calcium-fortified juices and cereals
• Kale

• Broccoli
• Bok choy
• Fortified soy beverage
• Canned fish with bones

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Promoting Bone Formation (all ages)

• Participate in weight bearing activities
• Avoid smoking
• Consume calcium-rich foods or supplements
• Consume adequate vitamin D

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Calcium Requirements

• AGE CALCIUM EQUIVALENT
• (mg/day) (dairy servings/day)
• 9-18 years 1,300 4
• 19-50 years 1,000 3
• 50 years 1,200 4
• Source Institute of Medicine, National Academy
  of Sciences, Dietary Reference Intakes 1997

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Eating Patterns Recommended for Older Adults

• For disease prevention and for management of
  chronic diseases, there are several similar
  dietary recommendations
• Dietary Guidelines for Americans
• Food Guide Pyramid
• DASH Eating Pattern

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Dietary Guidelines 2005

• Adequate nutrients within calorie needs
• Weight management
• Physical activity
• Food groups to encourage
• Fats
• Carbohydrates
• Sodium and potassium
• Alcoholic beverages
• Food safety
• www. healthierus.gov

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Adequate Nutrients Within Calorie Needs

• Consume nutrient-dense foods and beverages within
  the basic food groups while choosing foods that
  limit saturated and trans fat, cholesterol, added
  sugars, salt, and alcohol.
• DASH healthy eating pattern
• Food Guide Pyramid

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Weight Management

• To maintain weight in a healthy range, balance
  calories eaten with calories expended.
• To prevent gradual weight gain over time, make
  small decreases in food calories and increase
  physical activity

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Physical Activity

• Older adults should participate in regular
  physical activity to reduce functional declines
  associated with aging
• Engage in at least 30 minutes of moderate
  intensity physical activity most days of the
  week
• More exercise is recommended for weight loss

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Food Groups To Encourage

• Sufficient fruits vegetables while meeting
  energy needs.
• 2000 calories 2 c. fruit, 2½ c. vegetables
• Choose a variety of fruits and vegetables.
• Eat 3 oz.equivalents of whole grains daily at
  least half whole grains (rest enriched).
• 3 cups/day of fat-free or low-fat milk or
  equivalent

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Fats

• lt 10 of calories from saturated fats
• lt 300 mg/day of cholesterol
• Total fat 20 to 35 with most fats from fish,
  nuts, and vegetable oils.
• Choose meat, poultry, and milk or milk products
  that are lean, low-fat, or fat-free.
• Limit fats and oils high in saturated and/or
  trans fatty acids.
• Use liquid oils over solid fats when possible

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What are Fats and Oils?

• Oils contain monounsaturated or polyunsaturated
  fats, and are usually low in saturated fats
• Oils are fats that are
• liquid at room temperature
• come from plants and fish

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Foods That Are Mainly Oil

• Mayonnaise, some salad dressings, and soft (tub
  or squeeze) margarine with no trans fats
• A number of foods are naturally high in oils
• nuts
• olives
• some fish
• avocados

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Solid Fats

• Solid at room temperature
• Often come from animal foods
• May be are result of hydrogenation of
  vegetable oils, resulting in trans fats

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Carbohydrates

• Fiber-rich fruits, vegetables, and whole grains.
• Choose less added sugars or caloric sweeteners,
  such as amounts suggested by the DASH plan and
  the Food Guide Pyramid.
• Consume fewer foods and beverages that contain
  sugar

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Sodium and Potassium

• Consume lt 2,300 mg (1 tsp. salt) of sodium per
  day.
• Choose and prepare foods with little salt.
  Consume potassium-rich foods, such as fruits and
  vegetables.

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Alcoholic Beverages

• If you drink alcohol, do so in moderation up to
  one drink per day for women and up to two drinks
  per day for men.
• Alcohol should be avoided by individuals engaging
  in activities that require attention, skill, or
  coordination.

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DASH Eating Pattern

• A diet pattern that meets the Dietary Guidelines
  for Americans
• High in fruit vegetables
• Low in saturated fat
• Low in sodium
• High in potassium
• High in fiber

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MyPyramid

• Activity
  Proportionality
• Moderation Variety
• Personalization Gradual
  
  
  Improvement

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Nutrition for Aging

• Follow the DASH eating pattern or the Food Guide
  Pyramid
• Enjoy whole grains, fruits and vegetable,s and
  low-fat dairy products daily in recommended
  portions
• Exercise at least 30 minutes most days of the
  week