NUTRIENT RECOMMENDATIONS FOR SENIORS

The physiological changes with increasing age can alter how the body absorbs and utilizes nutrients, thus the Daily Reference Intake values (DRIs) for certain vitamins and minerals are different for older adults. In particular, the requirements for calcium and vitamin D—both important for the prevention of osteoporosis (Chapter 13)—are higher. Calcium absorption is reduced in older adults, and vitamin D synthesis can be compromised because of reduced exposure to sunlight. The RDA for calcium is increased from 1,000 mg to 1,200 mg in women 51 and older and in men older than 70. The RDA for vitamin D increases from 600 IUs to 800 IUs in adults (men and women) over the age of 70. There is also a higher requirement for vitamin B6 with age. A deficiency of this vitamin can lead to cognitive impairment while supplements have been shown to reduce the occurrence of late-life depression.

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Older individuals can benefit from plant-based and animal-based proteins such as these (shown: shrimp, tofu, kidney beans, hummus, chicken, and eggs). Intakes of 1 to 1.5 g/kg of bodyweight per day may reduce the loss of lean body mass in individuals over age 65.
the food passionates/Corbis

Protein intake is of particular concern, as one-third of older adults are not meeting the Recommended Dietary Allowance for protein. Furthermore, a number of studies demonstrate that slightly higher protein intakes (approximately 1.0 to 1.5 g/kg/d) in adults older than 65 years can effectively reduce the loss of lean body mass that occurs with age. This may improve functionality, and reduce the risk of disability and death, particularly when combined with resistance exercise. Several studies have also shown that consuming 25 to 30 grams of protein at each meal slows age-associated loss of muscle mass and improves gains in muscle mass in response to resistance training in older individuals.

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Resistance training builds and maintains muscle mass. This 100-year-old woman lifts weights each morning and lives in an Adventist community in Loma Linda, California.
David McLain/Getty Images

Fluid recommendations are the same for older adults, but because older adults may experience reduced thirst sensation and increased fluid loss through diminished kidney function and as a side effect from certain medications, they may have a harder time meeting these requirements. With an increased risk of dehydration, food guides for aging adults have added emphasis on sufficient fluid intake. (INFOGRAPHIC 21.6)

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INFOGRAPHIC 21.6 Healthy Eating for Older Adults Making wise food choices can help prevent aging-related nutritional problems.
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Question 21.6

image What four nutrients share at least one food that is a good source of all four of them? And what is that food?

Oysters are a good source of Vitamin C, Thiamin, Riboflavin, Magnesium and Phosphorus, and a very good source of Protein, Vitamin B12, Iron, Zinc, Copper, Manganese and Selenium.

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In addition to those nutrients that are specifically altered in the DRIs, there are several other nutrients that may provide benefits in some cases. These include zinc, which plays a supportive role in immunity, and omega-3 fatty acids, which may reduce symptoms of rheumatoid arthritis, slow the progression of age-related macular degeneration, and reduce the risk of Alzheimer’s disease.

As life expectancy increases, age-related declines in cognitive function are projected to quadruple (approximately) the prevalence of dementia worldwide by the year 2050. While increasing age is the strongest predictor of cognitive decline, various lifestyle factors—such as physical activity and diet—also play an important role. Smoking, obesity, and diets high in saturated fat appear to increase the risk of cognitive decline and dementia, while regular physical activity and plant-based diets with ample intakes of vegetables, fruits, nuts, and whole grains are associated with decreased risk. Regular consumption of coffee, black and green teas, cocoa, and wine are also linked to a reduced risk of dementia. Diets that are rich in these foods not only provide abundant amounts of the antioxidant vitamins (C and E), they also provide a rich array of phytochemicals that are believed to be protective from dementia. It is currently thought that most phytochemicals do not exert their protective effects through their often-promoted antioxidant functions, but they likely directly affect a variety of cellular processes that help preserve cognitive function. Lastly, several studies have observed that regular fish consumption is also associated with a reduced risk of dementia, perhaps due to increased intakes of omega-3 fatty acids. It is important to emphasize that these dietary factors are protective when they are part of an overall diet pattern, as very few studies have found dietary supplements to be effective at preserving cognitive function or slowing the progression of dementia.

On the basis of current research, the best diet to delay age-related disease onset is one that provides sufficient, but not excessive calories; is low in saturated fat and high in whole-grain cereals, legumes, fruits and vegetables; and maintains a lean body weight. In consideration of the unique nutritional and physical activity needs associated with advancing years, there is a MyPlate for Older Adults, developed by nutrition scientists at the Jean Mayer USDA Human Nutrition Research Center on Aging, to complement the federal government’s MyPlate for adults. (INFOGRAPHIC 21.7)

INFOGRAPHIC 21.7 MyPlate for Older Adults The energy needs of older adults generally decline with age because of decreased metabolism and physical activity. However, requirements for vitamins and minerals remain the same, or in some cases even increase. To meet these nutrient needs it is important for older adults to choose nutrient-dense foods that provide high levels of vitamins and minerals per serving.
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Photo credit: Copyright 2011 Tufts University. For details about the MyPlate for Older Adults please see http://nutrition.tufts.edu/research/myplate-older-adults.

Question 21.7

image Older adults may lose interest in eating because of changes in their senses of taste and smell. What ways can you think of to overcome these eating challenges?

Preparing brightly colored fruits and vegetable may increase interest in eating by stimulating the sense of sight. Taking meals with friends and family may increase the pleasure of eating through comradery.