Have you noticed that your appetite isn’t what it used to be? A change in appetite might necessitate a change in your diet. How do nutritional needs change over time, and what can you do about it?
How Do Nutritional Needs Change Over Time?
Many seniors notice a fluctuation in their appetites as they age. They may eat less overall or start skipping breakfast or lunch because they don’t feel hungry. Most seniors genuinely require less in the way of calories than younger people. They tend to have smaller bodies, less muscle mass, and are less active. Their bodies signal hunger to them less as a result.
Unfortunately, this makes low-nutrient food a dangerous indulgence. While an occasional treat is fine, if low-nutrient foods make up most of a senior’s diet, their reduced appetites may mean they are not getting enough of the nutrients they need in other places. This is why eating intentionally becomes even more important as we age. How do nutritional needs change over time, and how can you change your diet to accommodate them?
Seniors Need More Protein and Fiber
Seniors tend to lose muscle mass as they age. While this is a natural part of the aging process, it can lead to body weakness and balance issues. This is why seniors should actively work to build muscle every day. Getting regular exercise is one solution, but eating the wrong things can ruin your progress. Seniors should focus on making protein a regular part of their diets. While protein shakes can be helpful supplements, they can also be high in sugar. Don’t neglect other opportunities to get lean proteins, such as beans, eggs, and low-fat meats.
Some seniors have trouble digesting due to changes in their stomach acid that make it harder to break down certain foods. Seniors are also more likely to experience constipation. As a result, seniors need to be eating more fiber than the average person. Again, fiber supplements can help, but they won’t do you as much good as fresh fruit and vegetables. Those foods provide fiber and a lot of other nutrients with a low calorie count, which is ideal for a senior appetite.
Seniors Need Nutrients That Build Strong Bones
Losing muscle isn’t the only physical challenge seniors face. There’s also a loss of bone density as seniors age, which can lead to brittleness, weakness, and serious fall injuries. Exercise can help build bones back up, but seniors need to be mindful about consuming nutrients that will support their bone health.
Calcium is an obvious one. However, calcium is also a nutrient that our bodies have more trouble breaking down as we age. Vitamin D helps the body absorb calcium, so it’s important that both are present in your diet. Calcium is obviously available in dairy foods, but don’t neglect leafy greens, peas and beans, and fresh fish. Fish is also high in vitamin D, so it can solve two problems at once.
Other Nutrients Seniors Need
What are other common nutrients seniors need? There are a few other nutrients that seniors might find supportive of their daily health needs:
- Vitamin B-12 is linked to healthy brain functions and red blood cells.
- Potassium improves heart health and can help you avoid cardiac issues.
- Iron is linked to healthy blood and helps seniors avoid anemia.
- Omega-3 fatty acids also help you avoid cardiac issues.
All of these nutrients can be found in a healthy, lean-protein diet. Beans, leafy greens, and other fruits and vegetables can help you get all the nutrients you need while still accommodating a smaller appetite. You can also talk to your doctor about vitamin and mineral supplements, but be sure you’re doing everything you can to eat a balanced diet first.
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How can you add more of the nutrients listed above to your diet this week? Take things step by step, and you’ll be eating healthier before you know it.
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