Our food behaviors can contribute to our health such as loss of physical resilience, increase resistance to disease, and other physical and mental changes that accompany aging.
As we age our body starts to physiological change; our blood vessel decreases its elasticity, there is an increase in arterial stiffness and blood pressure, our levels of estrogen and testosterone also decrease, there is also a decrease in glucose tolerance and the ability to convert vitamin D in the skin. We also notice a decrease in bone mass and muscle and therefore an increase in fat mass.
So how do we remain healthy as we age? Here is a list of the recommended micro and macronutrients for male and female older adults.
- Protein-0.8g/day or 10-35% of calories
- Carbohydrates- 45-65% of calories
- Total sugars- added sugars, <25% of calories
- Dietary fiber-30gm/day
- Total fat-20-35% of calories
- Saturated- <10% of calories
- Monounsaturated fat- Up to 20% calories
- Polyunsaturated fat- Up to 10% calories
- Cholesterol- 300mg or less
- Alcohol- Moderation (12-15g = 1 drink)
- Vitamin A- 900/700 mcg (males/females) *
- Vitamin D- 15IU *
- Vitamin E- 15 mg (alpha tocopherol) *
- Vitamin K- 120/90 mcg (males/females) *
- Vitamin B6- 1.7/1.5 mg (males/females)
- Vitamin B12- 2.4 mcg *
- Vitamin C 90/75 mcg (males/females)
- Thiamin- 1.2/1.1 mcg (males/females)
- Riboflavin- 1.3/1/1 mg (males/females)
- Folate- 400 mcg *
- Choline- 550/425 mg (males/females)
- Potassium- 4700 mg
- Sodium- 1200mg
- Calcium- 1200mg *
- Phosphorus- 700mg
- Magnesium- 420/320 mg (males/females) *
- Iron- 8 mg *
- Zinc- 11/8 mg (males/females)
- Copper- 0.9 mg
- Selenium- 55mcg
- * Most important
Recommendations for Fluid: The proportion of water in total body weight decreases with age, resulting in a smaller water reservoir and leaving a smaller safety margin for maintaining hydration. To individualize fluid recommendations, provide 1 milliliter (mL) of fluid per calorie eaten, with a minimum of 1500 mL. For a 2000-calorie diet, that would be 2000 mL or 2 liters of fluid, roughly 8 cups.
Physical Activity Recommendations:
Physical activity builds lean body mass, helps to maintain balance and flexibility, contributes to aerobic capacity and to overall fitness, improves cognitive performance in previously sedentary older adults, and is associated with overall psychological wellbeing.
Older adults benefit from exercise even more than younger people do because strength training is the only way to maintain and build muscle mass. In addition to strength gains, increased muscle mass increases caloric needs. Higher caloric intake increases the chances of optimal nutrient intake.
Remember age does not hinder training effects. Here is a guide that can help you plan an effective exercise routine:
- Decide on frequency: 2–3 times per week is effective for strength training, using 8–10 different exercises with 8–12 repetitions each, with the whole routine to be done in 20–30 minutes.
- For general health, exercise for 30 minutes on most days of the week.
- Remember to stay hydrate!