Eating right for your age

The major nutrients required for ageing adults include proteins, Vitamin D and plenty of fibre, which can be got from fish, eggs and pumpkin, among other foods 

In Summary

Understanding what is happening can help you be in control of your diet and maintain a good nutrition status. Below are some of the physical changes your body will most likely go through and tips on how to manage them

Every season of life from infancy to adulthood brings changes and adjustments to your body. When you turn 50 and above, these changes will affect your food and nutrient intake in ways that could be both surprising and confusing.

Understanding what is happening can help you be in control of your diet and maintain a good nutrition status. Below are some of the physical changes your body will most likely go through and tips on how to manage them.

Slow metabolism: This means that even if you continue to eat the same amount as when you were younger, you are likely to gain weight because you are burning fewer calories. In addition, you may be less physically active. So watch your weight. Consult your doctor to decide if you should cut back on calories.

Weakened senses: Your taste and smell senses diminish with age. Older adults tend to lose sensitivity to salty and bitter tastes first, so you may be inclined to salt your food more heavily than before—even though older adults need less salt than younger people.

Use herbs, spices, and healthy oils—such as olive oil—to season food instead of salt. Similarly, older adults tend to retain the ability to distinguish sweet tastes the longest, leading some to overindulge in sugary foods and snacks. Instead of adding sugar, try increasing sweetness to meals by using naturally sweet food such as sweet potatoes, fruis and juices.

Medications and illness: Some prescription medications and health problems can often negatively influence appetite and may also affect taste, again leading older adults to add too much salt or sugar to their food. Ask your doctor about overcoming side effects of medications or specific physical conditions.

Digestion: Due to a slowing digestive system, you generate less saliva and stomach acid as you get older, making it more difficult for your body to process some animal proteins, certain vitamins and minerals, such as B12, B6 and folic acid, which are necessary to maintain mental alertness, a keen memory and good circulation.
Up your fibre intake and talk to your doctor about possible food and enzyme supplements.
Loss of appetite: First, check with your doctor to see if your loss of appetite could be due to the medication you are taking, and whether the medication or dosage can be changed. Try natural flavour enhancers such as olive oil, vinegar, garlic, onions, ginger, and spices to boost your appetite.

Difficulty in chewing: Make chewing easier by drinking smoothies made with fresh fruit, yoghurt, and protein powder. Eat steamed veggies and soft food such as irish potatoes, rice, and yoghurt. Consult your dentist for help with your teeth, and to make sure your dentures (if any) are properly fitted.

Dry mouth: As we age, some of us are prone to dehydration because our bodies lose some of the ability to regulate fluid levels and our sense of thirst may not be as sharp. Drink eight to 10 glasses of water each day to avoid urinary tract infections, constipation, and even confusion. Take water after each bite of food; add sauces and salads to your food to moisten it. Avoid commercial mouthwash because it worsens the dryness.

Getting adequate nutrition can be a challenge as we age. Our bodies become less efficient at absorbing and utilising nutrients.

The major nutrient requirements for adults 50 years and beyond include; energy, protein, calcium, folic acid, vitamins B12, vitamin D and water for hydration. Consult your doctor for more help with adjusting to these changes.