Nutrient Needs of Older Adults
Older adults of 60+ age of both sexes require special considered nutrition. Diet, level of physical activity, gender and general health status can influence an older adults nutrient needs. These older adults need certain nutrition to maintain their health, body and mind. Let's see what are those :
Few Calories but good nutritional food:
Older adults need few kilocalories because with the increasing age the metabolic rate gradually declines and hence there is tendency to reduce the physical activity. Approximately 10 kilocalories per year is decline in older men, it means at the age of 60 older adults would need 250 to 300 fewer kilocalories per year. Although these adults need fewer kilocalories but not fewer nutrition. It is important to remember that older adults need all the required nutrients to keep up their health.
Consume More Carbohydrate
Daily intake of adequate carbohydrate (45 to 65% of total kilocalories) keeps an older adults healthy. Specially food high in complex carbohydrate contains more fiber and helps to prevent constipation and also reduces the risk of diabetes. Older adults need to eat other high fiber foods like whole grains, vegetables and fruits.
Consume Moderate Fats
As we all know high intake of dietary fats increases the risk of obesity, diabetes and other cardiovascular diseases. Hence older adults should aim of consuming low saturated and trans fatty food while adequate quantity of omega-6 and omega-3 fatty acids which is higly present in fish.
Consume Adequate Proteins
Protein is an essential nutrient as it helps to prevent the loss of muscle mass. Older adults who are ill or have suffered from trauma should consume high protein food as it helps in tissue repair and wound healing by improving the immunity. Hence their diet should contain adequate proteins especially in the form of aminoacids.
Consume only required amount of Vitamins
Older adults need to watch the intake of vitamins especially vitamin A as it can accumulate to the toxic amount in the body and would increase the risk of osteoporosis. Adults should cautiously use fortified food and must avoid overconsumption of vitamin A. The requirement of other vitamins like vitamin D and B complex increases as the age increase because body cannot absorb completely naturally present vitamins in the food.
Consume Adequate Minerals
Minerals like iron, zinc and calcium plays vital role in maintaining the health of an adult over the age of 60. Iron deficiency is commonly seen in these adults especially in women over 60 years of age. Iron deficiency can cause fatigue, lowers physical activity and affects the immune function of the body. Zinc helps to build the immune function and fights against the infection. Zinc also plays important role in taste hence deficiency of zinc leads to less desire to eat food or feels tasteless. The need for calcium increase after the age of 50 hence an older adults need to consume adequate calcium either in the form of fortified food, dairy product or supplements. Calcium deficiency increases the risk of osteoporosis and weakness in bones.
Avoid Dehydration
Consumption of adequate amounts of fliud is very important. Dehydration would increase the risk of kidney diseases. Older adults have tendency to pass the urine at night frequently which is usually due to the muscle weakness around the bladder. Hence they need to consume more fluids during daytime rather at night.
Alongwith these nutritional implementations, these adults need to maintain daily physical activity like walking, moderate exercises and yoga which would help to stay physically and mentally active. Routine exercise improves sleep and flexibility and hence would help to live independently for longer time. Also regular physical activity lower the risk of arthritis, osteoporosis, diabetes, hypertension and obesity.
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