Age-associated metabolic changes, inadequate intake, and environmental conditions associated with aging are some of the reasons why older adults and the elderly (individuals aged 51 and over) should follow dietary guidelines specific to their age. A decrease in physical activity and basal metabolic rate (due to loss of muscle mass) from early to late adulthood results in 20% fewer calories needed for weight maintenance. This means that foods consumed by the elderly need to be rich with vitamins and minerals so they can still get the nutrients they need while eating fewer calories.
Nutrients Affected by Age-Associated Metabolic Changes
Recommended Fiber Intake
A range of 21 to 30 grams (g) of dietary fiber per day or 14 g per 1000 calories consumed is recommended for older adults. Unfortunately, most people are short of this recommendation, with males eating about 18 g and females about 14 g daily. It is important for older adults to eat adequate fiber because it reduces the risk of diverticular and coronary heart disease in men, non insulin-dependent diabetes in women, and hypertension (high blood pressure) in both sexes. When fiber intake is increased, fluid intake must also be increased to aid in the processing of the additional fiber. It is recommended that fiber and fluid intake be increased slowly to allow the intestinal system to adapt and prevent unpleasant side effects such as cramping and bloating.
Recommended Vitamin D
With age, the body's ability to synthesize vitamin D from sunlight decreases. This decline may be compounded by limited sun exposure due to sunscreen, institutionalization or being homebound. Further, commonly used medications such as barbiturates and laxatives interfere with vitamin D metabolism. Key to healthy aging, the critical function of vitamin D is maintenance of blood calcium levels in order to prevent osteoporosis (decrease in bone mineral density) and osteomalacia (softening of the bones). The Recommended Dietary intake (RDA) established by the Institute of Medicine (IOM) for adults from age 51 to 70 years is 10 micrograms (mcg) per day of vitamin D, and 15 mcg for those aged 70 and older.
Here areome foods that contain Vitamin D:
Studies have shown that during the aging process, older adults lose their ability to split B12 from its protein carrier and therefore become unable to use this vitamin efficiently. It may take years to develop a deficiency, but a lack of B12 can cause neurological symptoms such as deterioration of mental function, change in personality and loss of physical coordination that are irreversible. Nutritionists will usually recommend consumption of foods to meet nutritional needs, however in the case of B12, the synthetic (purified form) is better absorbed. The synthetic form of B12 is found in fortified foods such as cereals and soy products and also in supplement form. It is recommended that older adults include these synthetic sources of B12 in their diet. The non-synthetic (protein-bound) form is found in animal products. The RDA for vitamin B12 is 2.4 mcg per day
Recommended Vitamin A
Older adults are actually more likely to overdose wit.
ih vitamin A than to be deficient of it. Not only do they tend to eat more than the recommended intake of 700 mcg for women and 900 mcg for men, but blood and liver stores of vitamin A increase with age. Therefore, older adults are more susceptible to vitamin A toxicity and possible liver damage than younger individuals are. Vitamin A toxicity symptoms include hair loss, dry skin, nausea, irritability, blurred vision and weakness. Beta carotene is the plant form (precursor) of vitamin A and can be found in carrots, spinach and broccoli. It is water soluble, and will therefore not cause liver damage or toxicity symptoms other than possibly causing a yellow-orange tint to the skin. To prevent toxicity, older adults should ensure their dietary intake of vitamin A is maintained equal to the recommended amount, but not above it.
Recommended Iron
For women, the need for iron decreases with aging after menopause. For all older adults, iron is stored more readily in their bodies than in the bodies of younger individuals, a similar situation to vitamin A. in addition, iron intake levels are generally above the recommended amount of 8 milligrams (mg) for older adults, and high intakes of vitamin C enhance iron absorption. Excess iron contributes to oxidative stress which increases the need for antioxidants to battle oxidant overload. However, it is important to note that there could be specific conditions causing an older adult to have inadequate iron stores such as antacid interference, decreased stomach acid secretion and low caloric intake. Doctors can administer a blood test to confirm adequate levels of iron storage. Iron deficiency can lead to anemia which includes symptoms such as weakness, fatigue and impaired cognitive function and immunity.
Typical Nutrient Deficiencies in the Elderly
Vitamin E, Folic Acid, Calcium, Magnesium and Zinc consumption tends to be below recommended intake levels. It is important for older adults to incorporate food sources of these nutrients into their diet, while keeping their caloric intake to approximately 1900 calories for women and 2300 calories for men (dependent upon body type). One of the best ways to do this is by limiting consumption of high calorie foods containing excess fat and sugar.
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Nutritional Supplements for the Elderly
Although the best source of nutrients is food, older adults can benefit from supplements especially when their caloric intake is low, if they are vegetarian or vegan, or under the following additional conditions:
•Disinterest in food
•Chronic illness
•Lack of appetite
•Use of medications which affect absorption and/or metabolism of nutrients
When consuming supplements, it is important to remember that excess consumption of any nutrient can be harmful to the body. To avoid toxicity symptoms, intake should never exceed the tolerable upper limit established by the IOM.
Source: www.rmnutrition.hubpages.com
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