The Importance of Nutrition in Healthy Aging

Eating good food is not only a source of pleasure, but provides energy and essential nutrients needed to keep our bodies working well through all stages of life. Combined with regular physical activity, healthy eating helps older adults maintain their independence and slows the progression of chronic illness.

As you get older, you need fewer calories and the same amount, or even more, of certain vitamins or minerals. So it’s important to choose foods that fill those basic needs. Fortunately, eating well is neither complicated nor boring!

The value of eating well

Canada’s Food Guide has long been the standard for healthy eating. The Food Guide describes the amount and type of food recommended for Canadians two years and older.

Following the Food Guide will help meet your needs for vitamins, minerals and other nutrients, reduce your risk of obesity, type 2 diabetes, heart disease, certain types of cancer, and osteoporosis, as well as contribute to your overall health and vitality.

The Food Guide encourages you to:

• emphasize vegetables, fruit and whole grains, and include milk and meat as well as their alternatives;
• limit foods and beverages high in calories, fat, trans fat, sugar and salt;
• compare the Nutrition Facts table on labels to make wise choices; and
• combine regular physical activity with healthy eating.

The need for vitamin D increases after the age of 50. In addition to following Canada’s Food Guide, everyone over the age of 50 should take a daily vitamin D supplement of 10 μg (400 IU).

Deciphering labels

Nutrition labelling became mandatory for most prepackaged foods in 2005. Canadians can use nutrition information on food labels to make more informed food choices.

The Nutrition Facts table appears in a standard format so it has a consistent look from one product to another, making it easy to find and use.

With this nutrition information on food labels you can:

• compare products more easily;
• determine the nutritional value of foods;
• better manage special diets; and
• increase or decrease your intake of a particular nutrient.

In the Nutrition Facts, nutrients will be expressed in grams (g) or milligrams (mg), oras a % Daily Value. In general, you should look for a higher % Daily Value next to nutrients you are trying to increase in your diet, such as fibre, vitamins A and C, calcium and iron.

Look for a lower % Daily Value for nutrients you are trying to decrease, such as saturated and trans fats, cholesterol and sodium.

Adapting as our bodieschange with aging

Gradual loss of the senses of taste and smell can reduce seniors’ appetites and prompt them to eat more salty or sugary foods. You can make food both healthier and more appetizing by replacing salt with herbs and spices, garlic or lemon juice. Physical activity is also a way to sharpen the appetite.

Proper chewing and swallowing can be a problem with the loss of teeth or the dry mouth effect caused by some medicines. Because of this, many seniors tend to avoid raw fruit and vegetables, as well as meat, or they overcook their food, which can lower the quality of their diet. Maintaining good dental health and making sure dentures fit properly is important to help seniors chew more effectively and swallow their food.

As we age, our bodies do not assimilate nutrients as well, and elimination becomes slower. Choose very nutritious foods andeat slowly, more often and regularly. Seniors should gradually eat more fibre-rich food, such as whole grain bread and cereals, fruits and vegetables, and drink a lot of fluids.

Eating irregularly can become a bad habit, especially for seniors experiencing memory loss or bereavement. Writing down an eating schedule or setting an alarm clock as a reminder to eat can help.

As people age, kidneys work less efficiently and the sensation of thirst fades, so seniors need to keep themselves well hydrated. Water is the best hydrator; skim, 1% or 2% milk and 100% fruit and vegetable juices are also healthy options.

Seniors are sometimes hesitant to drink enough out of fear of urinary incontinence–often considered a taboo subject. Find out from your doctor how simple exercises can usually reduce incontinence problems.

Nutrition andchronic conditions

Many seniors have health problems that affect their eating, so certain foods are to be favoured to help them reduce the risk of some chronic illnesses. For example:

• A healthy diet containing foods high in potassium and low in sodium may reduce the risk of high blood pressure, a risk factor for stroke and heart disease.
• A healthy diet with adequate calcium and vitamin D, and regular physical activity, help to achieve strong bones and may reduce the risk of osteoporosis.
• A healthy diet low in saturated and trans fat may reduce the risk of heart disease.
• A healthy diet rich in vegetables and fruit may help reduce the risk of some types of cancer.

Some foods can also change the effect of medications seniors may be taking. For example, Health Canada has published an important warning about grapefruit because a substance in this fruit can alter the effectiveness of drugs used in the treatment of certain conditions. Even one glass of grapefruit juice in the morning can affect a medication taken at bedtime. Your pharmacist is the best source of advice regarding interactions between drugs and food.

Attention caregivers: some seniors at risk

Some seniors may be at risk of poor nutrition, including a lack of some nutrients (like certain B vitamins) or a lack of protein or energy. Frail seniors are particularly vulnerable; when it becomes more difficult for them to do their own shopping and prepare meals, eating becomes less pleasurable and the risk of poor nutrition rises.

In some cases, loss of appetite can be one of the symptoms of isolation, psychological distress or depression. Caregivers need to pay attention to seniors’ eating habits and to changes in their appetite, whether at home or in institutions.

[Source: Expression, the bulletin of the National Advisory Council on Aging]

For more information about healthy eating for Canadians of all ages and stages of life, please visit Health Canada’s Food Guide online at www.healthcanada.gc.ca/foodguide.