Chp. 18 Nutrition During the Adult Years (Elderly)

Aging Process

• Starts after age 30; cell breakdown exceeds renewal.

• Gradual decline in organ efficiency and muscle mass.

Physical Changes

• Slower digestion, reduced muscle mass, and weaker bones.

• Risk of chronic diseases increases (diabetes, heart disease).

• Lower calorie needs but higher nutrient density required.

Macronutrients

• Protein: 0.8 g/kg body weight; slightly more may help maintain muscle.

• Fat: Reduce saturated fat; focus on omega-3s for heart health.

• Carbs & Fiber: More fiber to prevent constipation (21 g/day for women, 30 g/day for men).

Vitamins & Minerals

• Calcium & Vitamin D: For bones (1,200 mg calcium/day for women 50+ and men 70+).

• Vitamin B-12: May need supplements due to decreased absorption.

• Iron: Only supplement if deficient.

• Vitamin E & Carotenoids: For antioxidant benefits and eye health.

Water

At least 5–8 cups/day to prevent dehydration.

Malnutrition

• Causes: Poor appetite, sensory changes (taste, smell), financial issues, or depression.

• Solutions: Nutrient-dense foods, small frequent meals, and social support.

Bone Loss

• Increased risk after menopause (women) and age 70 (men).

• Include fortified foods and supplements for calcium and vitamin D

Weight Changes

• Too few calories → muscle loss.

• Too many calories → fat gain, high cholesterol.

Food Safety

• Avoid raw or undercooked foods (meat, eggs, fish).

• Practice proper hygiene and food storage.

Exercise

• 30 minutes of moderate exercise daily (walking, swimming).

• Strength and balance exercises twice a week

Community Programs

• Congregate dining and home-delivered meals.

• Senior Farmers' Market Nutrition Program.

Supplements

• Multivitamins (over 50): Extra vitamin D, B-12, and B-6.

• Protein drinks for extra nutrition.

Tips for Healthy Aging

1. Eat nutrient-dense foods (whole grains, fruits, vegetables, lean protein).

2. Stay hydrated.

3. Engage in regular physical and mental activity.

4. Build strong social connections.

5. Limit alcohol to 1 drink/day.