How Nutritional Needs Change in Our Golden Years and Ways to Adapt

If you’re an older adult, it’s likely that your body isn’t what it used to be in your youth. Similar to how our bodies change with age, our nutritional needs also evolve. No matter our age, nutrition plays a key role in our overall health and well-being. However, as we enter our golden years, what we eat can affect our risk for certain chronic health conditions. 

March is National Nutrition Month. It’s the perfect month for seniors to tune in to what they eat and learn more about what may be lacking in their diet. Visiting Angels Fond du Lac is here to help. Below, you’ll find four ways nutritional needs change in older adulthood and practical ways seniors can adapt their diets. 

Older Adults Require Fewer Calories 

As we age, our metabolism slows down. Seniors often need fewer calories than they have in the past. However, most seniors continue to eat large portion sizes and consume calories they really don’t need. This results in added weight in the form of fat. To combat this, older adults need to be aware of the amount of calories they consume and look for ways to cut back where there is an excess. Whether it’s limiting desserts to a couple of times a week or using less sauce, small reductions can help seniors cut calories. Places like the Fond du Lac Senior Center provide various programs and services, including nutrition education and exercise classes, so that seniors can learn more about their changing nutritional needs and stay active. 

Older Adults Need More Protein

Just as our metabolism slows down with age, our muscle mass also decreases over the years. Yet, having a strong musculoskeletal system is essential for seniors who wish to remain independent. To help build and maintain muscle mass, seniors need more protein, which helps support healthy muscles. It’s also important for maintaining bone health and mobility. Practical ways seniors can consume more protein include eating protein with each meal, substituting a sugary snack with one that is protein-based, and adding nut butter to your diet. Excellent sources of protein include lean meats, eggs, Greek yogurt, nuts, and legumes. The Aging and Disability Resource Center (ADRC) of Fond du Lac County offers information and assistance related to aging and disabilities, including nutrition counseling and support for seniors.

Nutrient-Dense Foods Become Increasingly Important 

In addition to a slower metabolism and reduced muscle mass, seniors also become less efficient at absorbing certain nutrients. This means that what a senior eats becomes extremely important. Consuming key vitamins, minerals, fiber, and healthy fats helps support healthy aging. Seniors should prioritize foods that provide essential nutrients, such as fresh fruits, vegetables, lean protein, and whole grains. Seniors who need assistance preparing healthy meals can participate in the senior dining program or register to receive home-delivered meals. More information about these programs can be found on the ADRC of Fond du Lac County’s website. 

Older Adults Need Less Sodium and Sugar 

Lastly, older adults often need less sodium and sugar. As we age, our risk factor for certain health conditions, such as cardiovascular disease and osteoporosis, increases. A diet high in sodium can elevate blood pressure. High blood pressure increases the risk of heart failure and stroke. Eating excessive sugar not only leads to weight gain but can also cause inflammation. Chronic inflammation can lead to osteoporosis, inflammatory disease, and other bone-related issues. Older people can reduce their sodium and sugar intake by opting for fresh, whole foods and consuming less processed and packaged foods. A great place to find fresh produce is at the Fond du Lac Farmers Market, which opens later in spring. 

Visiting Angels Fond du Lac is here to support seniors as they desire to age in place. We understand the challenges many older adults face as they grow older, including the hurdle of preparing healthy meals. Our home care assistance includes meal planning and preparation. Our compassionate and dedicated caregivers can work with you to create an appealing, nutritious menu. They can then work alongside you in the kitchen to prepare nutrient-dense meals that you can eat throughout the week. In addition to supporting your changing nutritional needs, we offer other care and support in the comfort of your own home. Our caregivers can assist with personal care, light housekeeping, running errands, or simply keep you company throughout the week. To learn more, please contact us today by calling 920-375-5555.