Macronutrient Requirements
Carbohydrates, proteins and fats constitute the macronutrients which provide calories or energy to fuel bodily functions. The macronutrient requirements of seniors see some adjustments compared to younger adults.
Carbohydrates
Carbohydrates should make up 50-55% of total daily calorie intake for seniors. Complex carbs from whole grains, fruits and vegetables are preferred over simple sugars. Complex carbs digest slowly, helping control blood sugar levels and reducing the risk of diabetes.
Proteins
Daily protein requirement reduces slightly to 0.5-0.8 grams per kg body weight for seniors. High-quality proteins from foods like eggs, fish, poultry, dairy and legumes aid muscle growth and repair. Protein intake along with resistance training helps prevent age-related muscle loss.
Fats
Total fat intake can be 25-35% of daily calories. Monounsaturated and polyunsaturated fats like olive oil and fatty fish are heart-healthy choices. Limit saturated and trans fats found in fried, processed foods. Essential fatty acids support brain and heart health.
Micronutrient Intake
Body's ability to absorb micronutrients also declines with age. Extra micronutrients are needed for overall health and well-being.
Vitamin B12
After age 50, absorption of Vitamin B12 from foods decreases. Vitamin B12 is crucial for nervous system and blood cell formation. Fortified foods and supplements can meet the 2.4 mcg daily requirement.
Vitamin D
Vitamin D plays a key role in Elderly Nutrition bone and muscle health. Aging skin makes lesser Vitamin D from sun exposure. A daily 600-800 IU supplement is advised for most seniors. Fatty fish, cheese, eggs also contain Vitamin D.
Calcium
Building and maintaining bone mass requires 1000-1200 mg calcium daily through age 70. Lowers osteoporosis risk. Dairy products like milk and yogurt are top calcium sources.
Hydration
Water constitutes over half of total body weight and is essential for all bodily functions. However, thirst perception decreases with age. Seniors must consciously drink water even if not thirsty. Approximately 11 cups or 2.7 liters of fluids including water are recommended daily. Water helps digestion, absorption of nutrients, lubrication of joints and prevents constipation.
Dietary Patterns
Nutrition experts recommend overall dietary patterns that supply balanced macronutrients and micronutrients for optimal elderly health:
Mediterranean Diet
Olive oil, vegetables, fruits, whole grains, fish and poultry with red meat infrequently. Linked to lower risks of heart disease, diabetes, cognitive decline and healthy aging.
DASH Diet
Focuses on fruits, vegetables, whole grains, fish, poultry, nuts and low-fat dairy. Reduces blood pressure and stroke risk. Sodium limited to less than 1500 mg daily.
MNT (Medical Nutrition Therapy)
Customized meal plans tailored by dietitians for age-related conditions like diabetes, heart disease, kidney disease etc. Helps manage diseases and improve wellness with balanced personalized nutrition.
Eating regular, balanced meals and snacks can meet daily nutrition demands. Shopping and cooking assistance services preserve independence and ensure proper nourishment as seniors age. Overall, a carefully selected diet aligned with individual health status promotes healthy aging, well-being and quality of life.
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