The best nutrients for older adults

As we age, our bodies have different needs, so certain nutrients become especially important for good health. This is because, with age, the body's ability to absorb some nutrients decreases. Next, we will look at which nutrients these are. Calcium and Vitamin D Older adults need more calcium and vitamin D to help maintain bone health. It is recommended to consume 3 servings of low-fat dairy products such as milk, yogurt, and cheese each day. Other calcium-rich foods include fortified cereals and fruit juices, leafy green vegetables, and canned fish with soft bones. If you take a calcium supplement or multivitamins, choose one that contains vitamin D. Vitamin B12 Many people over 50 do not get enough vitamin B12. Some sources are: fortified cereal, lean meat, fish, and seafood. Ask your doctor or a registered dietitian if you need a vitamin B12 supplement. Fiber You should include more fiber-rich foods to maintain regular digestion. Fiber can also help reduce your risk of heart disease, control weight, and prevent type 2 diabetes. To do this, include more whole grains, whole grain breads, legumes, fruits, and vegetables. Potassium Increasing potassium along with reducing sodium (salt) can lower the risk of high blood pressure. Some sources of potassium include fruits, vegetables, and low-fat milk and yogurt. Prepare foods with little salt and opt more for natural herbs and spices. Omega 3 Essential fatty acids Omega 3 help prevent heart disease as they contain anti-inflammatory properties. Include fatty fish in the diet such as salmon, tuna, trout, sardines, anchovies, as well as walnuts, soybean oil, canola oil, and flaxseed. You can take an Omega 3 supplement that provides 1 gram/day. Grocery Shopping When buying processed products, look for those that are low in saturated fat (less than 1g per serving), total fats (less than 5 grams per serving), cholesterol, trans fats-free, and sodium. Also, choose products that are low in sugar (less than 6 grams per serving) and preferably a source of fiber (more than 2.5 grams per serving). How many calories do older adults need? Most older adults need fewer calories than they consumed and needed in their younger years. The number of calories you need each day depends on your age, sex, and activity level. The chart below shows the average calorie levels for adults aged 51 and older. Calories per day for: Calories per day Activity Level Calories Women 51 years + Sedentary (not active) Moderately active Active 1600-2000 1800 2000-2200 Men 51 years + Sedentary (not active) Moderately active Active 1600-2000 2200-2400 2400-2800 Recommendations Eat a variety of foods from all groups to get the nutrients your body needs as you age. A healthy eating plan includes fruits, vegetables, whole grains, low-fat dairy, lean protein, and healthy plant-based fats. Prefer fresh fruits and vegetables. Eat more dark green vegetables, such as kale, spinach, or broccoli, and orange vegetables like carrots and sweet potatoes. Vary your protein choices and include fish, beans or other legumes, chicken, red meat, and low-fat cheese. For snacks, prefer whole grain crackers, or whole grain cereals preferably with a protein like turkey ham, low-fat cheese, or peanut butter or nuts. Eat at least three ounces of whole grains, breads, crackers, rice, or pasta every day. Include 3 servings of low-fat dairy daily such as milk, yogurt, and cheese, preferably fortified with vitamin D to help keep bones healthy. Make sure the fats you eat are from polyunsaturated and monounsaturated sources. Reduce the intake of sugar and refined flours, as they tend to increase body fat percentage. Physical Activity Combining physical activity with a healthy diet is the best recipe for health. Set a goal to be physically active for at least 30 minutes every day. You can break your physical activity into 10-minute sessions throughout the day. If you are currently inactive, start with a few minutes of activity, such as walking, and gradually increase this time as you become stronger. Consult your doctor about an exercise program.