Older adults find it difficult to meet nutritional needs
FARGO -- Georgia Grinaker used to live on a farm and would often prepare meals for a number of people.
“It’s harder to cook for two than it is for 10,” she said.
Providing balanced meals for only two people means there are a lot more leftovers in the refrigerator, and the 85-year-old Fargo woman says she and her 95-year-old husband, Gordon, get tired of eating the same thing over and over again.
Beyond that, their dietary needs have changed. And the physical hurdles that can come with aging can make it difficult for older adults to meet their nutritional requirements.
While older adults’ nutritional needs remain the same or increase with age, they need fewer calories because their metabolisms and physical activity slow down, Alice H. Lichtenstein, senior scientist and director of the Cardiovascular Nutrition Laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, said in a news release.
Because of that, older adults need to make the most of the calories they consume, so they should eat foods that have high levels of vitamins and minerals per serving with very limited trans and saturated fats, salt and added sugars, Lichtenstein said.
Nutrition scientists at the Human Nutrition Research Center on Aging came up with MyPlate for Older Adults, based on the federal government’s MyPlate nutrition guidelines.
My Plate for Older Adults emphasizes bright-colored vegetables like carrots and broccoli and deep-colored fruit like berries and peaches, as well as whole grains, low- and nonfat dairy and proteins like dry beans, nuts, fish, poultry, lean meat and eggs.
Older adults tend to have decreased kidney function, they may not feel thirsty, and they’re more prone to constipation because their digestive tracts don’t work as effectively, so it’s critical they drink enough water, the University of Rochester Medical Center states.
Constipation may prevent older adults from eating because they feel full, but then they won’t get the nutrition they need. Overuse of laxatives will interfere with the digestion and absorption of nutrients, Colorado State University Extension states.
Fiber helps prevent constipation, but dental problems stop many older adult from eating as much fiber as they need, the University of Rochester Medical Center states on its website.
WebMD suggests cooked, canned or frozen vegetables as easy-to-chew options and fruit cut into salads or blended into smoothies.
Another issue facings older adults is they often don’t get enough calcium or vitamin D, which can lead to bone loss and osteoporosis, the University of Rochester Medical Center states.
Prescription medications can cause gastrointestinal symptoms, loss of appetite, and can even make it difficult for the body to absorb nutrients from food, according to the U.S. National Library of Medicine.
People with diminished vision might be afraid to cook or might not be able to read nutrition labels and recipes. Those with hearing loss may eat out less often. And changes in smell and taste may make food less appealing, Colorado State University Extension states.
But because older adults should be using less salt due to blood pressure concerns, WebMD suggests flavoring food with herbs, pepper, spices, vinegars, mustards, lemon juice or garlic.
To make sure she and her husband eat more balanced meals, Grinaker said they eat at one of Valley Senior Services’ community dining programs most days.
“We can get more of a variety of meals that way,” she said. “It’s refreshing to get something different.”
Last year, Fargo and West Fargo saw a 10 percent increase in demand for home-delivered meals through Meals-on-Wheels, which provides one hot, nutritious meal per day for those 60 and older who are home-bound and unable to prepare their own meals.
Brian Arett, Valley Senior Services executive director, said that’s a “very significant” increase brought on by a growth in the number of seniors, especially those 85 and older, and an influx of seniors moving to the community from the western part of the state, where rising housing costs are forcing seniors to move.
The North Dakota State University Extension Service has created a program called Nourishing Boomers and Beyond to provide North Dakotans ages 50 and older with information Happto eat more nutritiously and be more physically active so they can reduce their risk of developing chronic diseases.
Information on a variety of topics from the brain, bones and digestive system to finding the truth in health and nutrition claims is available at www.ndsu.edu/boomers.