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NUTRITION FOR ACTIVE SENIORS

Aging gracefully requires some attention to nutrition and active living. While aging is inevitable, people can slow the natural process somewhat through eating a balanced, nutritious diet and being physically active. In fact, physiological age (age as estimated from his/her body’s health and probable life expectancy) is more reflective of health status versus chronological age (a person’s age in years from their birth date). While we can not change our birth certificate, we can change our eating habits and fitness. The following are nutrition tips to consider as we age:

1. Energy: Almost everything you need to know about nutrition can be summed up with the number 3!
To achieve peak energy levels…

• Aim to eat 3 “meals” each day – usually breakfast, lunch and dinner
• To ensure your meals are balanced, aim to include at least 3 of the 4 food groups in every meal, or as a minimum, both protein and carbohydrate (eg. Yogurt, fruit and a bagel for breakfast, Vegetables and beans or meat over rice for dinner). Make the largest portion of all meals vegetables and/or fruit.
• Plan to feed yourself approximately every 3 hours throughout the day

2. Carbohydrates and Fiber: Adequate carbohydrate is important for fueling our body and protecting protein from being used as an energy source. Eating high fiber carbohydrates such as whole grains, vegetables and fruits, is important to decrease constipation, keeping our gastrointestinal tract healthy and lowering cholesterol. Aim to have at least 25 g of fiber per day.

3. Protein: Supports a healthy immune system and prevents muscle wasting. Aim to consume ~1g of protein per kg body weight.

4. Fat: Being fat wise is important to help prevent or delay the development of cancer, atherosclerosis and other degenerative diseases. Choose heart healthy fats more often such as olive oil, grapeseed oil, canola oil, avocado, nut butters and fish. Avoid foods that are fried or deep fried. Keep added fat to no more then 3-6 tsp.

5. Vitamins
a) Vitamin B6: The need for this vitamin increases with age to ~1.5mg (female) and 1.7 mg (male) per day. This nutrient is important for protein metabolism and brain function. Good sources are: chickpeas, fish, beef livers, meat, poultry, whole grains, nuts, dried beans, peas and lentils.
b) Vitamin D: The requirements increase for this vitamin with age. Recommended intakes are 10 ug (51-70 years) and 15 ug (>70 years) per day. This nutrient is important for calcium absorption and prevention of bone loss. As we age the ability of our skin to make vitamin D and the kidney’s capacity to convert it to its active form diminishes. With limited exposure to sunlight (a primary source of vitamin D), we rely on getting this nutrient from our food supply. Sources of Vitamin D: milk, fish, fortified soy products and egg yolks.
c) Vitamin B12: It is estimated that 15% of the elderly are deficient in B12, which can have devastating neurological effects in the individual. Absorption of this nutrient decreases with age which can lead to anemia, tiredness, forgetfulness, difficulty thinking, numbness and tingling in the fingers and toes. Food Sources of B12: fortified products and all animal products such as milk, meat, fish, poultry and eggs. If vegan or having problems with absorption, one should consider a multivitamin or consult your doctor for alternatives.

6. Minerals:
a) Iron: While iron deficiency is less common in older adults, it can still occur in individuals with lower food energy intakes or have chronic blood loss from diseases and medicines, poor absorption and antacid use. Low iron can cause fatigue, headaches and poor resistance to cold temperatures. Aim to have vitamin C rich foods with your iron sources. Good iron sources: spinach, broccoli, tomato juice, parsley, kidney beans, shrimp, red meat.
b) Calcium: This nutrient is important for bone health and to protect against osteoporosis. Needs increase with age and it is recommended to have ~1200 -1500mg per day. Ensure that you are choosing calcium rich food sources 3 times per day (eg. Milk, yogurt, soymilk, fortified products). One serving of milk products = 300 mg calcium.

7. Omega 3 Fatty Acids: This nutrient is important for your brain (cognitive function) and heart health. Aim to consume at least 2-3 servings of fish per week (such as salmon, mackerel, sardines) and/or add ground flaxseeds and walnuts to your meals.

Bottom Line: Aim to eat at least 3 out of the 4 food groups at every meal. Choose foods high in fiber and nutrient density such as fruits, vegetables and whole grains. Choose lean protein choices such as legumes, lean meats and poultry, and choose fish more than 2 times per week. Consume calcium rich foods at least 3 times per day for healthy bones.