Nutrition And Aging

1. Nutrition And Aging Provided Courtesy of www.RD411.com Review Date 11/07 G-0510

2. Physiological Changes Associated with Aging • Changes in body composition • Decline in immune system • Changes in GI tract • Dental problems • Sensory losses

3. Other Issues for Older Adults • Eating alone • Changes in support system and/or environment • Polypharmacy

4. Fluid Calories Protein Fat Fiber Folate B12 Calcium Vitamin D Zinc Nutrients of Concern for Older Adults

5. Energy & Nutrient Needs • Water • Energy • Protein • Whole grains and fiber-rich foods • Fat • Vitamins and minerals

6. Cancer Heart Disease Hypertension Diabetes Osteoporosis Macular Degeneration/ vision problems Arthritis Alzheimer’s disease Health Concerns of Older Adults

7. Nutrition-Related Diseases Common in Older Adults 1.Vision problems: • Cataracts • thickening of eye lens • macular degeneration • deterioration of center of retina responsible for straight-ahead vision • Antioxidants in foods may be protective against vision loss

8. Nutrition-Related Diseases Common in Older Adults 2.Arthritis • Osteoarthritis • cushioning cartilage in joint breaks down • Rheumatoid arthritis • disease of immune system with painful inflammation of joints • Being overweight can affect arthritis

9. Nutrition-Related Diseases Common in Older Adults 3. Alzheimer’s • Use foods rather than vitamin supplements. • Foods that may help prevent Alzheimer’s disease include • Vitamin E • Omega-3 fatty acids • Unhydrogenated, unsaturated fats Source: Diet and Alzheimer’s: What the Research Shows. http://www.medscape.com/viewarticle/466037_print

10. Nutrition-Related Diseases Common in Older Adults 4. Osteoporosis • Loss of bone density, resulting in fractures • More common in women than men • Diet and exercise can help treat osteoporosis but may not prevent it in older adults

11. Milk Yogurt Cottage cheese Calcium-fortified juices and cereals Kale Broccoli Bok choy Fortified soy beverage Canned fish with bones Calcium Sources

12. Promoting Bone Formation(all ages) • Participate in weight bearing activities • Avoid smoking • Consume calcium-rich foods or supplements • Consume adequate vitamin D

13. Calcium Requirements AGE CALCIUM EQUIVALENT (mg/day)(dairy servings/day) 9-18 years 1,300 4 19-50 years 1,000 3 50+ years 1,200 4 Source: Institute of Medicine, National Academy of Sciences, Dietary Reference Intakes 1997

15. For disease prevention and for management of chronic diseases, there are several similar dietary recommendations: Dietary Guidelines for Americans Food Guide Pyramid DASH Eating Pattern Eating Patterns Recommended for Older Adults

16. Dietary Guidelines 2005 • Adequate nutrients within calorie needs • Weight management • Physical activity • Food groups to encourage • Fats • Carbohydrates • Sodium and potassium • Alcoholic beverages • Food safety www. healthierus.gov

17. Adequate Nutrients Within Calorie Needs • Consume nutrient-dense foods and beverages within the basic food groups while choosing foods that limit saturated and trans fat, cholesterol, added sugars, salt, and alcohol. • DASH healthy eating pattern • Food Guide Pyramid

18. Weight Management • To maintain weight in a healthy range, balance calories eaten with calories expended. • To prevent gradual weight gain over time, make small decreases in food calories and increase physical activity

19. Physical Activity • Older adults should participate in regular physical activity to reduce functional declines associated with aging • Engage in at least 30 minutes of moderate –intensity physical activity most days of the week • More exercise is recommended for weight loss

20. Food Groups To Encourage • Sufficient fruits & vegetables while meeting energy needs. • 2000 calories: 2 c. fruit, 2½ c. vegetables • Choose a variety of fruits and vegetables. • Eat 3 oz.equivalents of whole grains daily – at least half whole grains (rest enriched). • 3 cups/day of fat-free or low-fat milk or equivalent

21. Fats • < 10% of calories from saturated fats • < 300 mg/day of cholesterol • Total fat 20 to 35% with most fats from fish, nuts, and vegetable oils. • Choose meat, poultry, and milk or milk products that are lean, low-fat, or fat-free. • Limit fats and oils high in saturated and/or trans fatty acids. • Use liquid oils over solid fats when possible

22. What are “Fats and Oils”? • Oils contain monounsaturated or polyunsaturated fats, and are usually low in saturated fats • Oils are fats that are • liquid at room temperature • come from plants and fish

23. Foods That Are Mainly Oil • Mayonnaise, some salad dressings, and soft (tub or squeeze) margarine with no trans fats • A number of foods are naturally high in oils: • nuts • olives • some fish • avocados

24. Solid Fats • Solid at room temperature • Often come from animal foods • May be are result of hydrogenation of vegetable oils, resulting in trans fats

25. Carbohydrates • Fiber-rich fruits, vegetables, and whole grains. • Choose less added sugars or caloric sweeteners, such as amounts suggested by the DASH plan and the Food Guide Pyramid. • Consume fewer foods and beverages that contain sugar

26. Sodium and Potassium • Consume < 2,300 mg (~1 tsp. salt) of sodium per day. • Choose and prepare foods with little salt. Consume potassium-rich foods, such as fruits and vegetables.

27. Alcoholic Beverages • If you drink alcohol, do so in moderation – up to one drink per day for women and up to two drinks per day for men. • Alcohol should be avoided by individuals engaging in activities that require attention, skill, or coordination.

28. A diet pattern that meets the Dietary Guidelines for Americans High in fruit & vegetables Low in saturated fat Low in sodium High in potassium High in fiber DASH Eating Pattern

29. MyPyramid Activity Proportionality Moderation Variety Personalization Gradual Improvement

31. Nutrition for Aging • Follow the DASH eating pattern or the Food Guide Pyramid • Enjoy whole grains, fruits and vegetable,s and low-fat dairy products daily in recommended portions • Exercise at least 30 minutes most days of the week