Finding nutritional balance after 50 is key to good health

      by Kathryn Lemmon

   As we age, our energy or calorie needs decrease, yet many of our vitamin, mineral and other nutrient needs increase.

      But having a proper diet isn''t always easy, especially in these days of busy lives and convenience foods. Fast food outlets are practically on every corner, tempting us with their speed and low cost. Even if you prefer home-cooked meals, one of every five seniors has difficulty walking, shopping, and cooking, thus making such meals difficult or impossible.

      As the resident chef at Red Bud Hills Retirement community in Bloomington, Indiana, Gary Vandagrifft knows all about preparing nourishing meals for older adults. "The average age of our residents is 82 and they have various health concerns," he said. "It''s our task to create healthy, interesting meals for 100 people with 100 very different dietary needs. Chronic problems like diabetes and diverticulitis make meal planning a real challenge, just as it would for seniors living at home."

      A number of factors affect older adults and their nutrition. For example, many seniors take multiple medicines. The more medicines you take, the greater the chance for side effects such as decreased or increased appetite. Another factor is mouth pain or tooth loss, which can make eating painful. Economic hardship can force some seniors to choose between much-needed medications and healthy food. Finally, one-third of all seniors lives alone, which can impact their cooking and diet.

      Older adults with chronic illness and infirmities are most likely to have nutrition problems, as they won''t always have the energy to prepare a home-cooked meal. On the other hand, we sometimes forget poor nutrition can take the form of overeating.

      So what do older adults need to keep up with their changing nutritional requirements? Here''s what the experts suggest.

      Calcium. Add bone-strengthening calcium to your diet. Recommendations for adults ages 19 to 50 suggest 1,000 milligrams per day, the equivalent of three cups of low-fat or skim milk. Over the age of 50, however, your calcium needs rise to 1,200 daily. Other calcium rich foods are yogurt, broccoli, kale, mustard greens and soy products such as tofu.

      Vitamin D. Your need for Vitamin D doubles after age 50 and triples after age 70. While fortified milk is one source of vitamin D, many experts believe a dietary supplement may be the best way to obtain the necessary amount. However, vitamin D can be toxic at high levels, so more isn''t always better.

      Fiber. A varied diet of whole grains, such as 100 percent whole-wheat bread, whole-grain muffins and brown rice, can help you reach your goal of 20 to 35 grams of fiber daily. Other options are cooked lentils, chickpeas and beans. Select a piece of fruit, rather than fruit juice, for added fiber. Fiber can help lower your cholesterol and blood sugar and aid in the battle against certain cancers.

      Water. It''s something we all take for granted, but water is especially important for seniors. People tend to lose their sensation of thirst as they get older and consequently the elderly can easily become dehydrated. From regulating your body temperature to carrying out waste products, water is essential to your wellbeing. On a given day, seniors lose an average of 10 cups of fluid, which needs to be replaced. Alcohol, tea or coffee should not be included when calculating fluid intake, because of their diuretic effect.

      Protein. For older adults, protein needs increase by about 25 percent. For a 150-pound individual, that equals about 14 grams of additional protein each day. An ounce of lean meat, fish or poultry provides about seven grams of protein, whereas a serving of milk or yogurt contains about eight grams. Peanut butter and eggs are other excellent sources. Protein is also found in grains and vegetables, which means a well-balanced diet will usually meet your protein needs.

      Vitamin B12. This vitamin can be found in such foods as yogurt, milk, fish and meat. However, it is estimated 10 to 30 percent of older people have problems absorbing the type of B12 which occurs in foods. One solution is breakfast cereals fortified with B12 or a supplement.

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