The life span of the average American has increased dramatically. Unfortunately, knowledge of the nutritional needs as we age has not kept pace. Most experts agree that nutrition is a factor in the aging process. Age-related changes in body composition and metabolism require seniors to keep a sharp eye on their food choices.

Too many seniors are undernourished as a result of:

• aging,
  
• eating processed and refined foods that often have lost their nutritional value,
  
• reduced metabolism,
  
• diminished appetite, and
  
• effects of medication.

WHAT AGING CHANGES HAVE NUTRITIONAL SIGNIFICANCE?

First, older people produce less saliva and often have poor dentures. This causes difficulty with very dry foods.

An estimated 30% of seniors lose their ability to make stomach acid, and this interferes with the absorption of some nutrients such as vitamin B12 and folic acid. Deficiencies in these nutrients, as well as vitamin B6, can cause neurological changes such as decline in alertness, loss of memory, and numbness of the extremities.

The reduction of the natural movement of food and enzyme activity in the gastrointestinal tract, known to be associated with aging, often results in digestive difficulties in dealing with certain foods. Also, this reduction in the natural movement of food through the intestines causes food to remain in the intestines for a longer period of time, producing harder stools and resulting in constipation.

Aging affects certain senses, such as taste, smell, vision, and in turn affects the types of foods that will be chosen. Salty and sweet taste sensations can decline markedly with age, causing some to prefer foods that are richly seasoned. However, certain spicy foods produce gas. Many older persons complain of "heartburn," that often is not caused by increased acidity but by gas production. Others resort to extra salt in order to overcome their gradual loss of taste. Sodium and its role in water retention and high blood pressure may then become a problem.

Due to particular diseases, such as heart disease or osteoporosis, as we age we need less of some minerals (such as sodium to lower blood pressure) and more of others (such as calcium for bone mass). Bones tend to weaken with age; evidence suggests that seniors require at least 1500 milligrams of calcium a day.

Depression and loneliness can further contribute to a disinterest in eating. Many seniors do not have the economical means, knowledge, or willingness to ensure the most nutritious choices in food selection and meal preparation, the result being malnutrition and potential health problems.

Because of changes in the body and decreasing physical activity, older people usually need fewer calories as the rate at which the body uses energy tends to decrease. For some, food intake generally is lower, and the amount of lean body tissue decreases while the amount of body fat increases. Yet others maintain old eating habits not realizing that most people gain weight more easily as they age.

WHAT TO DO?
Fortunately, there are nutritional guidelines for seniors that can be derived from conventional wisdom. They are as follows:

• Eat a variety of foods from five of the six major food groups (fruits; vegetables; breads and cereals; milk and cheeses; meat, poultry, fish, and dry beans) to obtain all the nutrients needed for good health.

• Avoid foods high in cholesterol.

• Limit total fat intake to less than 30% of your calories and keep intake of saturated fats to less than 10%.

• Increase your intake of dietary fiber.

• Be selective of foods that cause gas problems.

• Prepare moister or softer foods, or smaller portions, if you have difficulty with dry foods.

• Limit the use of salt and sodium compounds.

• Increase your calcium intake, especially women.

• Avoid too much sugar.

• Drink at least eight (8 ounce) glasses of water daily.

• If you drink alcoholic beverages, do so in moderation.

• Drugs interact adversely with certain nutrients. If in doubt, before you take them, find out.

• Adequate energy to carry out daily tasks.
  
• Good mental health and mental abilities.
  
• Resistance to disease.
  
• Recovery from illness, accident, or surgery.
  
• Medication effectiveness.
  
• Better management of chronic health problems to improve quality of life,
  mobility, and independence.

1. energy sources (measured in calories)
   • carbohydrates (starches, sugars)
     
   • fats
     
   • proteins
2. vitamins
   
3. minerals
   
4. amino acids (from proteins)
   
5. essential fatty acids (from fats and oils)
   
6. water CARBOHYDRATES include starches, sugars, and dietary fiber. Starches and sugar supply the body with energy. Dietary fiber provides bulk in the diet, which encourages regular elimination of wastes.

   FATS provide energy and are carriers of fat-soluble vitamins. Fats also add flavor to foods. Some fats help form cell membranes and hormones.

   PROTEINS are the building blocks of the body. They are needed for growth, maintenance, and replacement of body cells. They also form the hormones and enzymes used to regulate body processes. Any extra protein is used to supply energy or is changed into body fat (stored energy).

   VITAMINS are organic substances needed by the body in small amounts. They do not supply energy, but they help release energy from carbohydrates, fats, and protein. They also help in other chemical reactions in the body.

   MINERALS are also needed in relatively small amounts and do not supply energy. They are used to build strong bones and teeth, and to make hemoglobin in red blood cells. They help maintain body fluids and help in other chemical reactions in the body.

   WATER is often called the "forgotten nutrient." It is needed to replace body water lost in urine and sweat. Water helps to transport nutrients, remove wastes, and regulate body temperature.

   One way to assure variety and a well-balanced diet is to select daily servings of foods from the first five of the six food groups:

   1. Fruits
      
   2. Vegetables
      
   3. Breads and cereals
      
   4. Milk and cheeses
      
   5. Meat, poultry, fish, dry beans
      
   6. Fats, sweets, and alcohol
   FRUITS AND VEGETABLES: provide vitamins, minerals, and dietary fiber; some provide starch or protein. Peels and edible seeds are especially rich in fiber. Deep-yellow vegetables are good sources of vitamin A. Dark-green vegetables are a source of vitamin A and C, riboflavin, folic acid, iron, calcium, magnesium, and potassium. Vitamin C is provided by melons, berries, tomatoes, and citrus fruits (oranges, grapefruit, tangerines, lemons). Certain greens--collards, kale, mustard, turnip, and dandelion--provide calcium. Nearly all vegetables and fruits are low in fat, and none contain cholesterol.

   BREAD AND CEREAL group: Foods in this group provide starch, thiamin, riboflavin, niacin, iron, magnesium, folacin, fiber, and protein.

   MILK AND CHEESE group: Milk and most milk products are calcium-rich foods. They contribute riboflavin, protein, and vitamins A, B-6, and B-12.

   MEAT, POULTRY, FISH, AND BEAN group: It's a good idea to vary your choices in this group. Each food has a distinct nutritional advantage. Red meats are good sources of zinc. Liver and egg yokes are valuable sources of vitamins, but are high in cholesterol. Dry beans, peas, soybeans, and nuts are worthwhile sources of magnesium. All foods of animal origin contain vitamin B-12. Foods of vegetable origin do not.

   FATS, SWEETS, AND ALCOHOL: Most foods in this group provide relatively low levels of vitamins, minerals, and protein compared to calories. Vegetable oils generally do supply vitamin E and essential fatty acids.

   Ideas for adding variety to your meals

   • Get out of the rut of thinking that certain foods are meant only for certain meals. Try vegetable soup and a tuna fish sandwich on pumpernickel bread at breakfast, or a cheese omelet, bran muffin, vegetable salad, and fresh fruit for dinner.

   • Experiment with recipes created especially for one or two people.

   • Combine leftover meats and vegetables into one-dish casseroles that can be easily heated for lunch or dinner, or frozen for later use.

   • Share pot-luck lunches and dinners with friends or acquaintances on a rotating basis. Not only will it add variety to your diet, but it's also a great way to make new friends.
   

   If you have suggestions, comments, or information about nutrition, supplements, etc., please send an e-mail.

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