Nutrition Needs in the Golden Years

Nutrition Needs in the Golden Years

Nutrition Needs in the Golden Years

Many a proverb has been dedicated to how our attitudes and expectations evolve as we pass through life's seasons, but far less has been written about how our nutrition needs change as we enter the golden years.

As we age, we need fewer calories - about 10 percent less per decade from age 50 onward - but not necessarily fewer nutrients. With our bodies' own natural antioxidant systems losing steam, we need to increase our intake of antioxidant-rich fruits and vegetables like artichokes, blackberries, blueberries, broccoli, brussels sprouts, cranberries and dried plums.

Because of this calorie-nutrient paradox, it's more important than ever to choose foods with care, opting for a nutrient-dense diet and avoiding empty-calorie snacks. Fiber, for example, is a macronutrient that too many seniors get too little of. In addition to lowering levels of "bad" cholesterol, fiber helps improve regularity at a time when gastrointestinal distress may become an issue. Top sources of healthy fiber include navy beans, oats, raspberries, oranges and green peas.

Protein is another macronutrient elders need but 60 percent fail to consume in adequate amounts. The body's ability to absorb vitamin B-12 declines with age, and salmon is a great choice as a two-for-one protein and vitamin B-12 source. As a bonus, salmon, sardines, albacore and flounder are good sources of omega-3 "healthy" fats that help boost memory power.

Another nutrient for your noggin is niacin. In a four-year study of 800 seniors, those with the highest intake of niacin - also known as vitamin B-3 - had an 80 percent lower risk of developing Alzheimer's. Niacin sources include portobello and button mushrooms, red potatoes, and once again, salmon - an all-around "superfood" for seniors.

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