A Time For Change Magazine - Working Toward Wellness

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8 NUTRITIONAL REQUIREMENTS for healthy aging Meeting one’s nutritional requirements is important no matter what your age. Th is is especially true as we grow older. Research shows that up to 10% of adults over 65 years of age living in the community experience malnutrition (Brownie, 2006). Malnutrition develops from consuming too many or not enough calories and nutrients (Whitney and Rolfes, 2002). In older adults, undernutrition, or not consuming enough calories and nutrients, is the main concern and can lead to a decline in immune function, physical function, and quality of life. Proper nutrition and adequate physical activity throughout one’s life is important in maintaining good health. Key References American Dietetic Association. (2005). Position paper of the American Dietetic Association: Nutrition across the spectrum of aging. Journal of the American Dietetic Association, 105(4), 616-633. Brownie, S. (2006). Why are elderly individuals at risk of nutritional defi ciency? International Journal of Nursing Practice, 12, 110-118. doi: 10.1111/j.1440-172X.2006.00557.x Panel on Dietary Reference Intakes. (1997). Dietary Reference Intakes. Washington, DC: Th e National Academy Press. Whitney, E. S., & Rolfes, S. R. (2002). Understanding nutrition (9th ed.). Belmont, CA: Wadsworth/Th omson Learning.
28 Eating the right amount of nutrients can help make our later years of life healthier and less stressful. Th e Canadian Dietary Reference Intakes (DRI), based on age and gender, indicate how much of a certain nutrient we need to consume to maintain good health. Nutrient requirements change as we age. Th e following are key nutrients of concern for older adults. Calcium is an essential mineral for maintaining bones, teeth, and muscle function. However, aging adults don’t absorb calcium as effectively. The calcium requirement for men between 51 to 70 years of age is 1000 mg per day and increases to 1200 mg per day over age 70. Women’s requirement for calcium increases after the age of 51, from 1000 mg to 1200 mg per day. These requirements can be met by consuming three servings from the Milk and Alternatives food group from Canada’s Food Guide. Choose lower fat choices such as skim or 1% milk to get your calcium without the extra fat and calories. Other foods such as 125 mL (1/2 cup) unsalted almonds, about 500 mL (2 cups) cooked bok choy, or about 375 mL (1 ½ cups) cooked turnip or collard greens provide as much calcium as a single serving of Milk and Alternatives. Folate or folic acid is an important vitamin necessary for making red blood cells which carry oxygen throughout the body. Older adults tend to absorb less folate because their stomachs produce less acid (which is needed for proper absorption). The DRI for folate doesn’t change with age. Men and women over 51 years of age need 400 mcg of folate per day. Focus on eating foods that are good sources of folate to boost your intake. Good sources include spinach, broccoli, brussel sprouts, oranges and orange juice, cantaloupe, honeydew melon, beans and lentils, folate-fortified whole grain breads and cereals, peanut butter, and sunflower seeds. Vitamin B12 plays an important role in making new cells, maintaining nerve cells, and helping folate do its job. Men and women over 51 years old require 2.4 mcg per day. Similar to folate, vitamin B12 needs stomach acid to be absorbed properly. <strong>For</strong> this reason, it’s important to eat foods that are good sources of vitamin B12 such as eggs, milk, meat, organ meats, fish, shellfish, and poultry, along with foods fortified with vitamin B12. Adults over 51 years of age may require a vitamin B12 supplement. Speak to your health care provider if you have concerns about your vitamin B12 intake. Vitamin D is important for bone health, muscle movement, and preventing chronic diseases such as heart disease. Both men and women require 800 IU of vitamin D after the age of 70. This may be due to limited exposure to sunlight, a decrease in our body’s ability to produce vitamin D, or decreased dietary intake. Primary sources of vitamin D from foods are fortified milk and milk alternatives. Health Canada recommends that in addition to following Canada’s Food Guide, all adults over the age of 50 should take a vitamin D supplement of 400 IU daily. Iron is an essential mineral. Its main role is to provide oxygen to every cell in our body. Iron is also involved in making proteins and hormones. As men age, iron needs remain the same at 8 mg per day. Women’s iron needs actually decrease after 51 years of age from 18 mg to 8 mg per day. Eat the recommended number of servings from the Meat and Alternatives food group to help meet your daily iron needs. <strong>For</strong> those that don’t eat meat, include more dark green vegetables such as broccoli or green beans, and beans or lentils such as kidney beans or red lentils, to boost iron intake. Be sure to eat foods containing vitamin C, like tomatoes or oranges, with dark green vegetables to absorb the maximum amount of iron. Certain foods and drinks such as spinach, milk, tea, and coffee, can reduce our absorption of iron. Avoid these during mealtimes. Water is essential to human survival. Every cell uses water to maintain proper body function. The DRI for water is 3.7 L per day for men and 2.7 L per day for women over 31 years of age. Most adults drink fluids to meet their water intake (3.0 L and 2.0 L, respectively). The remainder comes from eating foods that are high in water such as vegetables, fruits, and soups. Aging adults are at higher risk for dehydration because of a reduced ability to sense thirst and inefficient kidney function. In order to make sure we consume the recommended amount of water daily, drink low-calorie beverages including water throughout the day, even if we don’t feel thirsty. Include foods that are high in water such as broth-based soup, milk, vegetables and fruit as part of a balanced diet. Zinc is a key mineral that helps protect cells against normal wear and tear, and is important for our eye health and overall immunity. Over the age of 51, men need 11 mg of zinc per day and women need 8 mg per day. The required amount of zinc can best be met by eating the recommended number of food guide servings from the Milk and Alternatives and Meat and Alternatives food groups from Canada’s Food Guide. Zinc is also found in whole grains, such as brown and wild rice, and in dark green vegetables, such as spinach and broccoli. 52 Everyone wishes to stay healthy as they grow older. Eating a variety of foods that give you the recommended amount of nutrients can help you enjoy your later years to their fullest. Ask your health care provider for a referral to a Registered Dietitian if you are having diffi culty eating enough of the right kinds of food to help you get the nutrients you need as you age. 9
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