A Time For Change Magazine - Working Toward Wellness

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. For
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. For
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