What to Eat for Healthier Aging? Here's How Your Nutritional Needs Change as You Age

Needing Fewer Calories, but More Nutrients

With the increase in age, the body's daily calorie requirement reduces due to a reduction in basal metabolic rate (BMR) and muscle mass. If older adults eat the same way as they were young, they might gain fat and become overweight due to a decrease in BMR and muscle mass. High BMR and a good muscle percentage in the body help burn calories. From fewer calories, it is advisable for older adults to focus on meeting the daily requirement of the following nutrient:

1. Protein:

As per the National Institute of Health study, an average adult loses 3 to 8% of their muscle mass each decade after age 30. The condition where the body starts to lose muscle mass and strength is known as sarcopenia, a major cause of weakness, fractures, and poor health. Therefore, eating a good amount of protein daily can help the body maintain muscle and fight sarcopenia. Also, if a protein-rich diet is combined with weight training exercises, it can effectively help fight sarcopenia.

2. Calcium:

Aging leads to hormonal changes in the body, which might decrease calcium absorption as it increases the loss of this micronutrient through the kidneys. Apart from this, when the body starts to age, you may become lactose intolerant, where the body loses the ability to digest sugar. Due to this condition, some people decrease their intake of dairy products, which are good sources of calcium. However, the body needs to get the required amount of calcium daily and if the body gets lactose intolerant, then this micronutrient can be sourced from veggies or supplementation

3. Iron:

This nutrient deficiency is quite common in older people, which may cause anemia, where the blood does not supply enough oxygen to the body. Iron can be sourced from red meats, poultry, fish, lentils, spinach, beet, to name a few.

4. Vitamin C:

Vitamin C helps absorb more iron from foods; ensure that you include iron foods with vitamin C rich ingredients in the same meal. For example, squeeze lemon on spinach while having it; it will help the body absorb more iron. Apart from this, vitamin C also strengthens immunity and increases collagen production, which improves skin and hair growth.

5. Vitamin D:

Reduction in calcium absorption is caused due to vitamin D deficiency. This leads to bones weakening, which might increase the risk of fractures. Vitamin D can be sourced from a variety of fish, such as salmon and herring.

6. Fibre:

Older adults tend to move less and are likely to take medications that can have constipation as a side effect. A high fibre diet help relieve constipation as this nutrient passes through the gut undigested, which help form stool and promote regular bowel movements.

7. Potassium:

As you age, it is advisable to increase potassium, which helps lower the risk of high blood pressure, heart disease and kidney stones which are more common among the elderly.