by Terry Karl, MS, RD, Nutritionist, Ambulatory Care Nutrition

Nutrition is important throughout the lifecycle. However, as you age there are special reasons why you should keep your diet at its best. One reason is that approximately four out of five older adults have chronic diseases affected by diet such as heart disease, hypertension, diabetes, and osteoporosis. An adequate, balanced diet also helps to fight disease and infection.

Many physical changes take place as we grow older that can present challenges for you to maintain nutritional status. A healthy, lowfat, nutrient dense diet becomes doubly important. The following are some of the physical changes that can affect your nutrition as you grow older and how they can be compensated for with diet.

* Our bodies need fewer calories because our metabolisms slow down and we do less physical activity. You can lose as much as 20-30% of lean body mass over your lifespan. Therefore the foods you choose should be nutrient dense such as whole grains, fruits and vegetables, lean meats, and lowfat dairy products. Also, avoid refined sugars and excess fats.

* As we age, we have fewer taste buds and a decrease in smell, making it more difficult to taste salt and sweet, and better able to taste bitter and sour. You can use extra herbs and spices to flavor foods and make them enjoyable but be sure to watch your sodium intake. There are herb blends available to replace salt for most foods; experiment with fresh herbs such as basil, cilantro, parsley, dill, and mint. Cinnamon can make foods taste sweeter.

* There are changes in the lining of the intestines that can make fewer enzymes available for digestion, and make it difficult to absorb certain nutrients. Small frequent meals or snacks and lactose reduced dairy products may aid digestion.

* Decreased propelling movement in the intestine can lead to constipation. Increase the amount of fiber and fluids you take to prevent constipation.

* The flow of blood through our kidneys decreases; drink plenty of water to facilitate elimination and to prevent dehydration.

Studies also show that many older Americans are not getting sufficient vitamin C, B6, A & D, Folate, Calcium, Iron, and Zinc, all of which are important for maintaining nutritional status. You may need a medically prescribed supplement such as a balanced multivitamin or multivitamin/mineral supplement. But remember, nutrients should come from foods first.

For more information, please call us at (212) 606-1057 or write to us at Hospital for Special Surgery, Education Division, 535 East 70th Street, New York, NY 10021. We can also be reached by e-mail at education@hss.edu

From Healthy.net