if you feel a loss of appetite or unexpected weight loss, consult your doctor immediately.
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eat a balanced diet
as you age, a balanced diet is an important part of staying healthy. it can help you maintain a healthy weight, stay energized, and get the nutrients you need. it can also reduce the risk of chronic diseases such as heart disease and diabetes.
according to the national resource center for nutrition, physical activity, and aging, one in four older u.s. adults are malnourished. malnutrition puts you at risk of being overweight or underweight. it weakens your muscles and bones. it also makes you susceptible to disease.
to meet your nutritional needs, consume foods rich in fiber, vitamins, minerals, and other nutrients. limit processed sugars, saturated and trans fats, and foods high in salt. you may also need to adjust your diet to control your chronic health.
how do your needs and habits change with age?
as you age, your nutritional needs, appetite, and eating habits may change in several ways.
calorie
as you age, you may need fewer calories to maintain a healthy weight. consuming more calories than consuming them can lead to weight gain.
as you get older, you may find less energy and more muscle or joint problems. as a result, you may become less flexible and burn fewer calories through physical activity. you may also lose muscle mass. this causes your metabolism to slow down, which in turn reduces your calorie needs.
appetite
many people lose their appetite as they age. a weakening of your sense of taste and smell is also common. this will result in you eating less.
if you burn fewer calories through physical activity, eating less may not be a problem. however, you need to get enough calories and nutrients to maintain healthy organs, muscles, and bones. inadequate intake can lead to malnutrition and health problems.
medical conditions
as you age, you become more susceptible to chronic health problems such as diabetes, high blood pressure, high cholesterol, and osteoporosis. to help prevent or treat these conditions, your doctor may recommend dietary changes.
for example, if you have been diagnosed with diabetes, high blood pressure, or high cholesterol, you should eat foods that are rich in nutrients but low in calories, processed sugars, saturated fats, and trans fats. your doctor may also advise you to eat less sodium.
some older adults become sensitive to foods such as onions, peppers, dairy products, and spicy foods. you may need to cut some of these foods from your diet.
drugs
you may need to take medication to control your chronic health condition. some medications can affect your appetite. some can also interact with certain foods and nutritional supplements.
FOR EXAMPLE, IF YOU ARE TAKING WARFARIN (COUMARIN), YOU NEED TO AVOID USING GRAPEFRUIT. IT REDUCES YOUR BODY'S ABILITY TO METABOLIZE MEDICATIONS. YOU ALSO NEED TO MAINTAIN A STABLE VITAMIN K LEVEL IN YOUR DIET. YOU CAN GET VITAMIN K BY EATING LARGE AMOUNTS OF SPINACH, KALE, OR OTHER LEAFY GREENS.
if you are taking medication, be sure to consult your doctor or pharmacist to determine if you need to make any changes to your diet.
oral health
older people have their own oral health problems. some of them can interfere with your ability to eat. for example, inappropriate dentures can lead to poor eating habits and malnutrition. oral infections can also cause problems.
immune system
your immune system weakens with age. this increases your risk of foodborne illness or food poisoning.
proper food safety techniques are important at every age. however, as your immune system weakens, you may need to take extra precautions. for example, your doctor may recommend avoiding foods that contain raw eggs, such as homemade mayonnaise or Caesar salad dressing.
family life
losing a spouse or other family member can affect your daily habits, including your eating habits. you may feel depressed, which can lead to a decrease in appetite. if your family does most of the cooking, you may not know how to prepare food for yourself. some people simply choose not to eat instead of cooking for themselves.
If you find it difficult to prepare food for yourself, talk to your family, trusted friends, or your doctor. Depending on your area, there may be services available to help ensure you get the food you need. For example, Meals on Wheels can be used in the United States, Canada, Australia, and other countries.
how to maintain a healthy diet?
nutritional needs vary from person to person. however, some strategies can help everyone maintain a healthy diet.
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focus on nutrient-rich foods
as you age, your calorie needs may decrease while your nutritional needs remain the same or increase. eating nutrient-rich foods will help you get the vitamins, minerals, proteins, carbohydrates, and fats you need.
get most of your calories from nutrient-rich foods, such as:
- vegetables and fruits
- beans and lentils
- nuts and seeds
- whole grains
- low-fat dairy products
- lean protein
limit foods that are high in calories but low in nutrients. for example, keep fried foods, desserts, and sweetened beverages for emergencies. your doctor may recommend that you avoid junk food altogether.
eat enough fiber
fiber is essential for a healthy digestive system. to avoid constipation and other problems, add fiber-rich foods to each meal. soluble fiber is especially important for maintaining healthy cholesterol levels. good fiber sources include:
- fruits and vegetables
- beans and lentils
- nuts and seeds
- oats and oat bran
- whole grains
If you have difficulty consuming enough fiber, your doctor may recommend a fiber supplement, such as psyllium shell (Metamucil).
choose healthier convenience foods
if you find yourself relying on convenience foods, choose the healthiest option. for example, these foods are easy to prepare and nutritious:
- frozen or low-sodium canned vegetables
- frozen canned unsweetened or low-sugar fruits
- pre-cooked roast turkey or roast chicken
- low sodium canned soup or stew
- bag salad or cold cabbage mixture
- instant oatmeal
- grocery store produce or vegetable steamer bags in the frozen area
be sure to check the labels on prepackaged foods. choose the option with fewer added sugars, saturated fats, and salt, as well as more fiber, vitamins, and minerals.
consider supplementation
You may find it difficult to get certain nutrients from your diet, especially if you have to avoid certain foods. Ask your doctor if you should take a vitamin or mineral supplement, such as calcium, vitamin D, magnesium, or vitamin B-12. These specific vitamins are often malabsorption or under-consumed by older Americans.
some supplements can interfere with certain medications. before you start using a new supplement or medication, consult your doctor or pharmacist about potential side effects.
stay hydrated
as you get older, you may not notice when you are thirsty. make sure you drink fluids regularly. aim for eight glasses of 8 ounces of water per day. you can also get some water from juices, teas, soups, and even water-rich fruits and vegetables.
stay social
if you can, eat with friends and family. social interaction can turn mealtimes into enjoyable things rather than chores you'd rather skip.
how can your healthcare team help?
if you feel a loss of appetite or unexpected weight loss, consult your doctor immediately. this can be a normal sign of aging. on the other hand, it can also be caused by an underlying health condition that needs treatment. if excess body fat increases your risk of chronic disease or strains your joints and muscles, your doctor and dietitian can also help you lose weight.
it is also important to see a dentist for routine check-ups and cleaning. if you notice toothache, mouth ulcers, or other oral health problems, consult your doctor or dentist. to maintain teeth and oral health, brush your teeth at least twice a day. if you have dentures, rinse after meals, brush your teeth daily, and soak overnight.
if you're struggling to maintain a healthy weight, follow a balanced diet or adjust your eating habits. talk to a registered dietitian. they can help you develop a meal plan and strategy to change the way you eat.
healthy eating is important throughout your life, especially as you age. choosing nutrient-dense, low-calorie foods can help you prevent or control chronic health conditions. it can also help you feel stronger and more energetic, allowing you to enjoy the golden years of your life.
q:
what are the common symptoms of malnutrition in the elderly?
A:
Signs of malnutrition in older adults include frequent falls, frequent bone breaks or fractures, unintentional weight loss, and depression. They also include delayed wound healing, chronic indigestion, severe hair loss, brittle nails, and rapid cognitive decline.