As we age, we lose lean body mass. The most significant result of the loss of lean body mass may be the decrease in basal energy metabolism. Metabolic rate declines proportionately with the decline in total protein tissue. To avoid gaining weight, we must reduce calorie intake or increase activity. The goal is energy balance. Loss of lean body mass also means reduced body water – 72 percent of total body water is in lean muscle tissue. Conversely, total body fat typically increases with age. This often can be explained by too many calories. As we age, fat tends to concentrate in the trunk and fat deposits around the vital organs. However, in more advanced years, weight often declines. Finally, we lose bone density. After menopause, women tend to lose bone mass at an accelerated rate. Recent attention has focused on the high incidence of osteoporosis. Calorie needs change due to more body fat and less lean muscle. Less activity can further decrease calorie needs.
 The challenge for the elderly is to meet the same nutritional needs as when they were younger, yet consume fewer calories. The answer to this problem is to choose foods high in nutrients in relation to their calories. Such foods are considered “nutrient-dense.” For example, low-fat milk is more nutrient-dense than regular milk. Its nutrient content is the same, but it has fewer calories because it has less fat. Protein absorption may decrease as we age, and our bodies may make less protein.
However, this does not mean protein intake should be routinely increased, because of the general decline in kidney function. Excess protein could unnecessarily stress kidneys. Reduced overall fat content in the diet is reasonable. It is the easiest way to cut calories. This is appropriate to reduce weight. Lower fat intake is often necessary because of chronic disease. About 60% of calories should come from carbohydrates, with emphasis on complex carbohydrates. Glucose tolerance may decrease with advancing years. Complex carbohydrates put less stress on the circulating blood glucose than do refined carbohydrates.
Such a regime also enhances dietary fiber intake. Adequate fiber, together with adequate fluid, helps maintain normal bowel function. Fiber also is thought to decrease risk of intestinal inflammation. Vegetables, fruits, grain products, cereals, seeds, legumes and nuts are all sources of dietary fiber. Vitamin deficiencies may not be obvious in many older people. However, any illness stresses the body and may be enough to use up whatever stores there are and make the person vitamin deficient.
Medications also interfere with many vitamins. When drug histories are looked at, nutrient deficiencies emerge. Eating nutrient-dense foods becomes increasingly important when calorie needs decline but vitamin and mineral remains remain high. Even though absorption and utilization of some vitamins and minerals becomes less effective with age, higher intakes do not appear to be necessary. As for any age group, it’s important to enjoy a wide variety of foods.
People of all ages need more than 40 nutrients to stay healthy. With age, it becomes more important that diets contain enough calcium, fiber, iron, protein, and the vitamins A, C, D and Folacin. Reduce calories, select nutrient-dense foods, and enjoy smaller portions of foods high in fat, sugar and sodium.
Because no one food or pill provides all of the nutrients, eat a variety of foods to get the full spectrum of nutrients.
This information has been provided by the Colorado State University Extension Office. |