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.

Skim Milk vs Whole Milk

It is recommended to choose skim milk or low-fat (1%) milk over reduced-fat (2%) milk and whole milk.  Skim milk is whole milk minus the fat.  With the loss of fat comes less fat-soluble vitamins; therefore, skim milk is fortified with Vitamins A and D. 

Skim and low-fat milks are great for the general population, those with goals of weight loss, and those at a higher risk of heart disease.

One of the most important nutrients in milk is calcium.  One cup of milk is about 25-30% of your daily recommended calcium intake.  The amount between all milks is roughly the same.  3 glasses of milk a day will provide you with adequate calcium, which is especially important for elderly people and postmenopausal women.  Skim milk can help prevent diseases like osteoporosis and neuromuscular disorders, with less calories and fat than are found in 2% and whole milks.

A cup of whole milk has about 150 calories and 8 grams of fat.  Reduced-fat (2%) has 120 calories and 5 grams of fat.  Low-fat (1%) has 100 calories and 2.5 grams of fat.  Skim milk has 80 calories and negligible fat.

When trying to watch your weight and fat intake, skim milk can save you a lot of calories and fat while still providing plenty of nutrients.  If you were drinking 3 cups of whole milk daily and switched to 3 cups of skim milk daily, you would save 210 calories a day, 1470 calories a week, and about 6300 calories a month.  This is one easy way to make a small change in your eating habits and see weight loss.

The only real difference between whole milk and skim is fat and calorie content, so give skim milk a try.  Try 1% milk if you prefer the taste.

Benefits of Yogurt

Yogurt has many health benefits and is an all-around good food to eat.  It is no wonder there are coolers dedicated to it in most grocery stores. 

Yogurt is easy to digest.  If you cannot tolerate milk because of lactose intolerance or a protein allergy, you will be able to eat yogurt.  The live active cultures in yogurt create lactase, the enzyme lactose intolerant people are lacking.

Yogurt also helps replenish the intestines with healthy bacteria.  Antibiotics not only kill harmful bacteria but also the healthy ones.  Eating yogurt is one way to help replenish the helpful bacteria.

Yogurt is a great source of protein and calcium.  It is a good snack because the protein in it will help keep you full longer.  The calcium is important for bone health.  Vitamin D helps absorb calcium so always read labels to see if this vitamin has been added to your yogurt.

Yogurt tastes good plain or can be added to a recipe!

Vanilla Honey Fruit Salad

Ingredients

2 cups light vanila yogurt
2 tablespoons honey
1/2 orange, juiced
1 banana, sliced
1/2 pint fresh blueberries
1 pint fresh strawberries, hulled and cut in half
1 bunch seedless green grapes, halved
1 bunch seedless red grapes, halved


Directions
Combine the yogurt and honey in a bowl and set aside.  Combine the orange juice and banana slices in a separate bowl.  Add the berries and grapes and gently mix the fruit mixture together. Spoon the fruit into serving bowls and top with the yogurt.

Non-Dairy Calcium Foods

Do I have to drink 3 glasses of milk to get my recommended calcium each day?

This is a question I hear a lot. Fortunately, for those who have a lactose allergy or intolerance, who are Vegan, or for those who just do not like the taste of milk, the answer is no. There are many non-dairy foods that contain calcium, either naturally or through fortification. For your convenience, I've included some of these in the chart below, along with the amounts of calcium in dairy products for comparison.

Food Group	Calcium Foods	Amount per Serving
Dairy	Milk Cheese Yogurt	1 cup contains 300 mg 1 oz contains 138-337 mg 1 cup contains 300 mg
Fruit	Oranges Dried apricots Fortified orange juice	1 orange contains 55 mg ½ cup contains 35 mg 1 cup contains 300 mg
Vegetables	Broccoli Spinach Kale	1 cup contains 95 mg 1 cup contains 220 mg 1 cup contains 180 mg
Meat/Beans	Tofu Trout Sardines Sesame seeds Almonds Black beans Navy beans	½ cup contains 130 mg 3 oz contains 75 mg 4 contains 242 mg 1 Tbsp contains 88 mg ½ oz contains 37 mg ½ cup contains 23 mg ½ cup contains 62 mg

Calcium plays an important role in the body; it makes up your bones, tissues, and teeth. Calcium is involved in blood clotting and in transmitting nerve impulses. Calcium is important. It is recommended that adults get 800-1200 mg daily and children get 800 mg daily.

Note: Vitamin D helps absorb calcium. Foods with vitamin D are dairy products, such as fortified milk and cheese, fatty fish, such as salmon and tuna, and fortified breakfast cereals. We can also make our own Vitamin D by getting out in the sun!