Nutritional needs for seniors
Whether you’re 25 or 65, you aim to live a healthy lifestyle, one that includes eating right and getting daily activity. But as we age, our bodies begin to change and may demand additional adherence to nutritional care. With a little knowledge, however, you can give your body a lot of love.
“The body experiences many changes during the aging process that affect its ability to maintain adequate nutrition,” said Melissa Pintar, RD, LDN. “For starters, the body has a weaker ability to detect thirst, which can increase risk of dehydration and contribute to bowel irregularity. Heightening daily cognitive awareness of food and beverage intake can help prevent issues such as these. In addition, a suppressed appetite accompanied by weight loss may indicate the need for a nutritional shake to help meet protein and energy requirements.”
Pintar also noted that changes within metabolism shift the body’s nutrient needs, and we require less calories and more protein per day. “An aging body struggles to maintain lean body mass, like muscle, and more easily lays down fatty tissue, which can result in unwanted weight gain with excess calorie intake,” she said. “This increases the need for more weight-bearing exercise and higher protein intake, which also can protect bones and boost immunity, which ultimately will be important should illness occur.”
Yield: 12 ounces
Approximate nutrition per 1 serving without whipped topping: 250 calories
5g total fat
200 mg sodium
400 mg potassium
300 mg calcium
10% DV iron
3g Fiber
18g protein
Ingredients
3 tablespoons vanilla soy milk*
1 scoop (1-15g Protein) vanilla protein powder
1 tablespoon cocoa powder
½ teaspoon cinnamon
Optional: 1 tablespoon instant coffee (regular or decaf)
½ cup vanilla soy milk
½ cup water
Preparation
In a small mixing bowl with a baby whisk, slurry together 3 tablespoons soy milk with protein power, cocoa powder, cinnamon and instant coffee, if desired, until smooth and no longer powdery or clumpy. This paste will look like semi-thin brownie batter.
In a microwave-safe mug, combine ½ cup of soymilk and ½ cup water and heat for approximately 90 seconds on high in microwave. Note: Watch to make sure milk does not boil over.
Pour cocoa-protein paste into the heated soymilk and stir until smooth.
Top with whipped cream and extra cinnamon as desired.
Tips
Enjoy the warmth of this hearty cocoa on a cold winter morning or afternoon.
*Using a sweetened Vanilla Soymilk typically will add enough sweetness avoiding the need for additional sugar. 2% chocolate milk can be substituted for soy.
**This drink may not be appropriate for people with specific dietary restrictions; consume only as indicated by your healthcare professional. Nutrition facts will vary with different ingredient brands/products used.
Pintar suggested that aging adults try to remain as active as possible and incorporate lean protein and high fiber sources into meals, such as poultry, eggs, milk, lean beef, beans, soy, bran cereal, whole fruits and vegetables. “A general goal for protein consumption for the elderly is typically about 60 grams for an average weight female and 80 grams for an average weight male. To do this, plan to consume about 15 to 20 grams of protein per meal with two high protein snacks, about 5 to 10 grams, between meals.”
Another change that our aging bodies endure is the stomach’s reduced ability to effectively digest and absorb certain nutrients related to changes in the stomach acidity. Pintar explained that conditions such as gastroesophageal reflux disease are common among the aging population, and antacids may be overused to combat the symptoms of this disease. In addition, “these antacids, when taken close to meal times, can further prevent the body from absorbing iron and B vitamins, which are needed to avoid anemia,” she said. “To maximize absorption of nutrients, try to compliment meals with an acidic food high in Vitamin C, such as oranges, spinach, strawberries and kiwi. And sometimes, a multivitamin or iron supplement may be warranted and taken separately from antacids, depending on individual needs.”
It’s also no surprise that as we age, we experience a higher risk of falls and bone fractures due to muscle weakness and reduced bone density. For this reason, Pintar suggested weight bearing exercises that will help maintain muscle and strong bones. And, older adults also have an increased requirement for calcium and vitamin D.
According to the Dietary Reference Intakes (DRIs), males and females over age 70 should consume 40 micrograms, or 800 IUs, of vitamin D3 daily. Sources with high amounts of vitamin D include salmon, other fatty fish, milk, yogurt and fortified orange juice and non-dairy milks.
“Building personal awareness of dietary intake and physical symptoms is the first step to ensure that you are meeting your nutritional needs,” Pintar noted. “Fatigue, weakness, chronic indigestion, headaches and severe bowel irregularity all could be symptoms of improper nutrition, nutrient deficiency or other medical issues. If managing your own nutritional care seems difficult and overwhelming, seek advice from a registered dietitian. Finally, specific disease states and medication interactions with diet require individualized nutritional guidance, so seek specific advice from your physician and dietitian.”
Pintar can be reached at m.pintarnutrition@valleybrookpilates.com.