Page 156 - South Mississippi Living - December, 2019

food for thought
HEALTHY EATING HABITS
for Older Adults
story by Lynn Lofton How do
nutritional needs change as we grow older? Two local registered dietitians say they do change somewhat, but, as with all ages, nutritional needs vary according to activity level, gender, health status, height and weight.
“We tend to be less
active (as we age) compared to younger years and process energy at a slower rate so
we need fewer calories,”
says Erin Quave, a dietitian with Memorial Hospital
at Gulfport. “For all ages, consuming the right amount of calories without overdoing it helps to maintain a healthy weight which in turn makes for a better quality of life, ease of managing any disabilities that may come about, and less risk of many chronic health problems.”
Gina Wack, who directs the Gulf Coast Dietetic Internship in Biloxi, says that people lose lean body tissue every decade beginning after age 20. “Lean body tissue makes up our gastrointestinal tract and muscles. We don’t need as many calories but we keep eating,” she said.
However, fewer calories does not mean less of most nutrients. “Actually some nutrient requirements are a bit higher for older adults, including calcium and
vitamin D, but the
body needs a wide variety of vitamins and minerals at any age to carry out its necessary functions,” Quave said. “Protein is another nutrient that is of concern as we age. Getting adequate protein helps maintain skeletal muscle and strength. Meat and poultry may be omitted because they can be hard to chew, swallow, and are often costly. Some older individuals may also have trouble digesting good sources of protein such as dairy. All
the more reason to remain active and eat a wide variety of nutrient dense foods for healthy aging.”
Pointing out the wisdom of eating a variety of fruits and vegetables, Wack said, “Much of what we do should be done for longevity, starting at a young age.”
“Consuming nutrient dense meals and snacks is very important,” Quave said. “Choose whole foods over those with a lot of
ingredients. Also, fit in
those lean proteins, low-fat
or fat-free dairy, replace solid fats with healthy oils such
as canola, corn and soybean, and limit added sugars from sugar-sweetened drinks and sugary desserts. Your food and nutrient needs may differ from these guidelines if you have diabetes, high blood pressure or other health problems.”
Wack and Quave note that drinking plenty of water is important as we age. “Drink water and milk – any kind of milk,” Wack said. “The caffeine in tea and coffee are dehydrating.”
Quave adds that with increased fiber intake fluid needs also increase. “It’s important to consume adequate fluid,” she said. “Often times as we age, our thirst sensation diminishes so we do not have that reminder that we need to drink.”
156 SOUTH MISSISSIPPI Living • December 2019
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