Healthy eating and older adults

Although older adults can meet their nutritional needs by following the food guide pyramid, certain nutrients can help reduce the effects of diseases that are more common among older adults. These diseases include osteoporosis, obesity, high blood pressure, diabetes, heart disease, certain cancers, gastrointestinal problems, and chronic undernutrition.

• Older adults need more folate (folic acid) and vitamins B6 and B12 than younger adults to prevent some of the decline in the age-related ability to think, learn, remember, and reason (cognitive function) and to reduce risk for coronary artery disease (CAD).
  • Folate is found in leafy green vegetables and enriched grains.
  • Vitamin B12 is found only in animal products, such as in meat, poultry, fish, seafood, eggs, milk, and milk products.
  • Vitamin B6 is found in meat, poultry, and fish as well as in fruits and vegetables.
• Older adults need more calcium and vitamin D than younger adults to reduce risk for osteoporosis. Calcium is found in dairy products, some leafy green vegetables, and in foods that are calcium-fortified. Vitamin D is found in vitamin-D fortified milk, egg yolks, liver, and saltwater fish.
• The antioxidants vitamin E, beta-carotene, and vitamin C (ascorbic acid) may affect cataract formation and age-related macular degeneration.
  • Vitamin E is found in soybean, corn, cottonseed, and safflower oils; leafy green vegetables; wheat germ; whole-grain products; liver; egg yolks; and nuts and seeds.
  • Beta-carotene is found in carrots and other orange vegetables; leafy, dark green vegetables; and dark orange fruits (such as cantaloupe).
  • Vitamin C is found in citrus fruits, vegetables in the cabbage family, cantaloupe, strawberries, peppers, tomatoes, potatoes, lettuce, papayas, mangoes, and kiwifruits.
• Vitamin C (ascorbic acid), vitamin A, zinc, and protein are important in wound healing, and older people with diets deficient in these nutrients may have problems with healing.
  • Vitamin C is found in citrus fruits, vegetables in the cabbage family, cantaloupe, strawberries, peppers, tomatoes, potatoes, lettuce, papayas, mangoes, and kiwifruits.
  • Vitamin A is found in animal products, including milk, cheese, cream, liver, kidney, cod, and halibut. Pre-vitamin A (beta-carotene) is found in carrots and other orange vegetables; leafy, dark green vegetables; and dark orange fruits (such as cantaloupe).
  • Zinc is found in meats, fish, poultry, whole grains, and vegetables.
• Vitamin K plays an essential role in bone density, and there may be a relationship between vitamin K status and risk of osteopenia. Vitamin K is found in leafy green vegetables and vegetables in the cabbage family.

Most experts agree that older people may eat less food than they need-this means they take in fewer calories and nutrients. This is often because of problems unique to aging. Following is a list of eating problems older adults may have, and ideas for solutions.

Solutions to eating problems older adults may have

Problem	Solution
Oral health problems (lack of teeth, sore gums, poorly fitted dentures) make it difficult to chew.	Fruit: Try fruit juices or soft canned fruits, like applesauce and peaches. Vegetables: Try vegetable juices or mashed cooked vegetables. Meat: To get protein, try ground meat, eggs, milk, cottage cheese, cheese, yogurt, legumes such as split pea soup and hummus, and foods made with milk, like pudding and cream soups.
Restricted movement may make it difficult to get out of the house, go shopping, or prepare food.	Ask a local food store to deliver groceries to your home. Contact a volunteer center and ask for help. Ask a family member or neighbor to help you. Pay someone to help you. Get help from Meals on Wheels.
Cooking is difficult (spouse who did most of the cooking has passed away, or it's physically difficult to cook).	If you are able, take a cooking class. Use a microwave oven to cook TV dinners, other frozen foods, and prepared foods. Take part in group meal programs offered through senior citizen programs. Or, have meals brought to your home (Meals on Wheels). Ask a friend or family member to help you.
Appetite is poor, which can result from depression, lack of social interactions, medicines, or reduced sensitivity to taste or smell.	Eat with family and friends or take part in group meal programs offered through volunteer programs. Eating with others provides social interaction and may help your appetite. Ask your doctor whether your medicines could be causing appetite or taste problems. If so, ask about changing medicines. Or, ask your doctor about medicines that may improve your appetite. Increase the flavor of food by adding spices and herbs. For depression, talk to friends and family about how you feel, or see a counselor or social worker.
Finances are a concern.	Buy low-cost nutritious foods, like dried beans, rice, and pasta, or buy foods that contain these items, like split pea soup or canned beans. Use coupons for discounts on foods. Buy foods on sale and store-brand foods, which often cost less. Find out whether a local volunteer group offers free or low-cost meals. Take part in group meal programs offered through local senior citizen programs. Find out if you can get food stamps. Call the food stamp office listed in the state government section of the telephone book. Buy nonperishable foods in bulk or in large quantities. Look into the U.S. Supplemental Security Income (SSI) program.