Health

Eat Well to Age Well

Most of us understand that eating well is an important key to staying healthy and energetic throughout our lives. But you may not realize that as you age, several common challenges can stand in the way of good nutrition — compromising your health and dampening your zest for life. Read on to learn more about barriers to good nutrition for older adults – and 5 tips to boost your nutrition for a healthy lifestyle.

“Because eating well goes hand-in-hand with aging well, it’s important for older adults to focus on eating high-quality, nutrient-dense foods,” explains UAB dietitian Amy Ellis, MPH, RD, LD. “The best way to achieve this is to eat a variety of fruits, vegetables, whole grains, and healthy fats. It’s best to limit foods with empty calories, such as sweets and convenience snack foods.”

Common Challenges to Good Nutrition

Ellis acknowledges that for many older adults, 5 common challenges can compromise good nutrition. “Being aware of these potential issues can help older adults take steps to overcome them. Discussing diet at physician visits or meeting with a registered dietitian can help address barriers, too.”

Dr. Kilgore stresses that screening rates for the disease are also low. “Many older adults have multiple chronic conditions requiring medical care,” says Dr. Kilgore. “As a result, screening for osteoporosis sometimes doesn’t receive a great deal of attention from medical professionals.”

• Chronic diseases or conditions. Older adults with conditions such as diabetes or heart failure have certain dietary restrictions. “In these cases, food can become a source of stress instead of a source of enjoyment, and this can lead to reduced intake and poor nutrition” says Ellis. “Often, a dietitian can work with older adults to individualize a dietary plan that doesn’t feel so restrictive and can put the enjoyment back into mealtimes.”
• Side effects of medications. Some medications can increase appetite, while others can diminish it. “Also, there are some medications that cause dry mouth, leading to a reduced sense of taste and appetite,” Ellis explains. If dry mouth is a problem for you, speak with your doctor about alternative medications or over-the-counter remedies to combat dry mouth.
• Financial challenges. Because many older adults are on a fixed income, buying fresh fruits and vegetables may seem like an expensive splurge. “However, fresh fruits and vegetables have the vitamins, minerals, and antioxidants that are critical for a healthy diet,” says Ellis. She advises to check weekly supermarket special and local farmers’ markets in your area. Many farmers’ markets offer discounts to seniors. Frozen vegetables and fruits without added sauces are convenient and economical. Likewise, canned vegetables with reduced sodium or fruits canned in their own juice are good choices.
• Living alone. If you’ve lost your spouse, it can be hard to make the transition to cooking for only one person and eating all of your meals alone. “Many studies have shown that eating with someone else improves intake and overall nutrition,” explains Ellis. Take steps to eat at least a few meals a week with others — either with a friend or relative or at a senior center or other facility.
• Age-related physiological changes. As we grow older, a reduced sense of taste and smell can lead to appetite suppression. “Dietitians can work with older adults to show them how to flavor foods to increase taste – with lemon juice, garlic, and other natural taste enhancers,” Ellis explains.

5 Key Tips for a Healthy Diet

To achieve good nutrition as you age, Ellis stresses that you don’t have to make wholesale changes in your diet. “A few simple dietary tips can keep older adults on track,” she says.

1. Go for the “B” in nutrition. Because none of us is perfect, no one gets an “A+” in nutrition all the time. “If we eat a balanced diet of fruits, whole grains, fiber, monounsaturated fats, and lean protein most of the time, then once-in-a-while diet splurges can fit into that balance,” Ellis explains.
2. Begin with a good breakfast. As people age, they tend to feel full faster – making it more difficult to get all the nutritional requirements for good health. Focus on eating smaller, more frequent meals that are balanced with a variety of foods.
3. Focus on getting enough lean protein. “There is some evidence that seniors need more than the RDA of protein to maintain good health,” explains Ellis. She advises seniors to eat plenty of lean meat, low-fat dairy products, beans, soy, eggs, and nut butters. “The added bonus is that these foods also help to keep blood sugar levels steady – helping you avoid dips in energy levels throughout the day.”
4. Be sure to get enough fiber. It helps you avoid peaks and valleys in your blood sugar level. Along with adequate fluid intake, fiber also helps to combat constipation – a common problem for older adults due to certain medications and inactivity.
5. Eat for quality of life. “Good nutrition is important for skin integrity and immune function,” says Ellis. “But it’s also important to remember that nutrition impacts your quality of life – both energy level and mood.”