Nutrition for the Older Adult

As we get older, our nutrient needs begin to change. Some nutrients become more important than they once were with our aging selves.

Calcium and Vitamin D
Older adults need more calcium and vitamin D to support bone health. Adults should get about 3 servings of calcium rich foods per day; from dairy products, like milk or yogurt, to other foods, like spinach or broccoli, to fortified foods, like breads, cereals, juices. If you choose to take a calcium supplement, buy one that also contains Vitamin D, which helps absorb calcium.

Fiber
Older adults tend to have greater problems with constipation. Eating more fiber, drinking more water or getting more physical activity can all help regulate bowel movements. Fiber is found in fruits, vegetables, and whole grain products. Variety of the three in your diet is key to treating constipation.

Fats
Older adults need to watch their fat intake; not only amount in diet but also type of fat eaten. Trans and saturated fats should be kept to a minimum. Focus on healthier fats like omega-3s, which can even help improve memory. The goal is to make healthy eating habits to help protect your heart health as we age.

Tips for Choosing a Supplement

Taking a supplement becomes important when your diet is lacking in certain nutrients. While it is preferable to get your daily needs of vitamins and minerals through food sources, it may not always be feasible. This is where supplements help to fill the gap.

When deciding which supplements to take, it is important to check the labels carefully. Look for a stamp on the supplement package from one of the groups that test supplements for safety and quality, like the USP or NSF. You want to choose a supplement that has about 100% of the Daily Value for nutrients. More than 100% is not necessary. Finally, picking a multivitamin and mineral supplement that is specific to your age and gender is beneficial because needs can vary so widely.

The next time you are at the store check out the supplement aisle. Do your research and pay attention to labels. A healthful diet and the right balance of nutrients can have a big impact on not only health conditions but also on mood and energy levels.