Aging gracefully: Proper nutrition is important

Changes differ from person to person and some physical functions change little with aging, while others may be affected greatly, said Janice Hermann, Oklahoma State University Cooperative Extension nutrition education specialist.

“Most people are in good nutritional health well into old age,” Hermann said. “But sometimes factors can affect food intake as one ages. However, these changes are usually slight.”

Individuals often experience changes in taste, smell, vision, saliva, teeth, muscular tone and coordination, stomach acid content, digestive enzymes, and strength and energy as they age.

Hermann said older people who experience a decrease in strength and energy and don’t get to the grocery store often may want to keep a supply of food on hand for days when they may be sick or when the weather is bad. Some good items to keep on hand include tuna in water, canned meats, canned beans, peanut butter, lentil soup, split pea and ham soup.

Dried and canned fruits and vegetable are good choices as well. Other good choices to have around are nonfat dried milk and cheese, ready-to-eat cereals, crackers, rice, pasta, macaroni-and-cheese mixes, pudding mixes and jelly.

“For some older people, loneliness is a major problem, especially for those who live and eat alone,” she said. “Loneliness can decrease one’s appetite and lead to monotonous meals, snacking and eating easily prepared, less-expensive food such as bakery items, snack foods, crackers, toast or plain cereals.”

These types of dietary patterns can become a habit and eventually lead to malnutrition.

Hermann said eating is more than a source of essential nutrients: meals also have an emotional and social meaning.

“There are community nutrition programs at senior citizens centers, churches and community organizations that will provide nutritional meals, fellowship and transportation,” she said.

Nutritional needs generally do not decrease as an individual grows older, except for the reduction of calories needed. A well-balanced, nutritious diet can be the best prevention for staying healthy and avoiding illness.

Hermann suggests the following to increase interest and food intake for older persons who have a decreased appetite:

• Follow the recommended amount of food from the USDA MyPyramid food groups.
• Include essential foods first. Desserts, sweets and fats that provide few nutrients for the calories should be limited.
• Use fresh fruits for dessert.
• Use snacks to increase food intake. Fruits, crackers and cheese, and peanut butter are good choices.
• Drink 6 to 8 cups of fluid each day to prevent constipation and dehydration. Adequate fiber from whole grain breads and cereals, fruits and vegetables also can help with constipation.
• Eat slowly and chew thoroughly.

“It’s also important to increase appetite by eating meals at a regular time: have the big meal of the day at breakfast or lunch and keep dinner small, plan five or six smaller meals and walk daily to increase activity and appetite,” Hermann said.

Hermann said it is important for everyone to stay healthy and active to live long into their later years, and a good diet and exercise can help a person maintain a healthy and active lifestyle later in life.

OSU Cooperative Extension Fact Sheet T-3148, Food Intake in Later Years, found at http://osufacts.okstate.edu can provide additional information on this topic.

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Katie L. Reim
Communications Specialist
OSU Agricultural Communication Services
140 Agriculture North
Stillwater, Ok 74078
405-744-6792 (Phone)
405-744-5739 (Fax)
katie.reim@okstate.edu

Oklahoma State University, U.S. Department of Agriculture, State and Local Governments Cooperating: The Oklahoma Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, national origin, religion, gender, age, disability, or status as a veteran, and is an equal opportunity employer.