Good nutrition across the lifespan helps prevent chronic disease \u2014 and we know that it\u2019s never too late to make improvements to support healthy aging. Older adults are at greater risk of chronic diseases, such as heart disease and cancer \u2014 as well as health conditions related to changes in muscle and bone mass, such as osteoporosis. The good news is that this population can mitigate some of these risks by eating nutrient-dense foods and maintaining an active lifestyle.<\/p>\n
Older adults generally have lower calorie needs, but similar or even increased nutrient needs compared to younger adults. This is often due to less physical activity, changes in metabolism, or age-related loss of bone and muscle mass. Nutrient needs in this population are also affected by chronic health conditions, use of multiple medicines, and changes in body composition. Therefore, following a healthy dietary pattern and making every bite count is particularly important to this age group.<\/p>\n
Special Considerations for Older Adults<\/strong><\/p>\n The Healthy Eating Index (HEI) measures diet quality based on the Dietary Guidelines for Americans. Compared to other age ranges, older adults have the highest diet quality, with an HEI score of 63 out of 100. Although this is very encouraging, there\u2019s still a lot of room for improvement. Eating more fruits, vegetables, whole grains, and dairy improves diet quality \u2014 as does cutting down on added sugars, saturated fat, and sodium. Support from health professionals, friends, and family can help older adults meet food group and nutrient recommendations.<\/p>\n Eating enough\u00a0protein\u00a0<\/strong>helps prevent the loss of lean muscle mass.\u00a0<\/strong>But older adults often eat too little protein \u2014 especially adults ages 71 and older. Since most older adults are meeting recommendations for meats, poultry, and eggs, it\u2019s important to remind them that seafood, dairy and fortified soy alternatives, beans, peas, and lentils are great sources of protein. These protein sources also provide additional nutrients, such as calcium, vitamin D, vitamin B12, and fiber.<\/p>\n The ability to absorb\u00a0vitamin B12<\/strong>\u00a0can decrease with age and with the use of certain medicines. Health professionals can help older individuals get enough vitamin B12 by ensuring that they\u2019re consuming enough through foods, such as breakfast cereals. Older adults should talk with their health care provider about the use of dietary supplements to increase vitamin B12 intake.<\/p>\n Healthy Beverage Choices for Older Adults<\/strong><\/p>\n Sometimes it\u2019s hard for older adults to\u00a0drink enough fluids\u00a0<\/strong>to stay hydrated because the sensation of thirst declines with age. Drinking enough water is a great way to prevent dehydration and help with digestion \u2014 and water doesn\u2019t add any calories! Unsweetened fruit juices and low-fat or fat-free milk or fortified soy beverages can also help meet fluid and nutrient needs. Health care providers can remind older patients to enjoy beverages with meals and throughout the day.<\/p>\n If older adults choose to drink alcohol, they should only drink in moderation \u2014 2 drinks or less in a day for men and 1 drink or less in a day for women. Remember that this population may feel the effects of alcohol more quickly than they did when they were younger, which could increase the risk of falls and other accidents.<\/p>\n Supporting Older Adults in Healthy Eating<\/strong><\/p>\n Similar to other life stages, health professionals, family, and friends can support older adults in achieving a healthy dietary pattern that fits with their budget, preferences, and traditions. Additional factors to consider when supporting healthy eating for older adults include:<\/p>\n Find Resources to Help Older Adults Eat Healthy<\/strong><\/p>\n There are a number of government resources\u00a0<\/strong>that health professionals can use to support older individuals in accessing and achieving a healthy dietary pattern.<\/p>\n Choosing healthy foods and actively using nutrition resources can help people make every bite count, no matter their age. For more information about these resources for older adults, check out\u00a0Nutrition Programs for Seniors from Nutrition.gov<\/strong>\n
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