Nutrition for Healthy Aging
By: Lyndsay Hall, Registered Dietitian, BASc, Reviewed & Edited by JM Nutrition Team
In this post:
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Essential nutrients for healthy aging
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Important consideration and additional senior nutrition tips
It is common knowledge that eating nutritious food has a tremendous impact on our health and well-being. For this reason it’s important to regularly consume nutrient-dense foods throughout our lives, perhaps especially as we age. In Nutrition for Healthy Aging, registered dietitian, Lyndsay Hall, takes a close look at what constitutes a healthy diet for the elderly.
Nutrition for Healthy Aging
Part A: Essential Nutrients for Healthy Aging
1. Protein
Protein is an essential nutrient which is critically important when it comes to healthy aging.
Known as the ‘building block nutrient’, protein is not only essential for bodily function, but also to prevent the loss of lean muscle mass as we age.
Ideally, if paired with some weight-bearing exercise, protein helps to build muscle mass.
Having more muscle mass serves as a protective function for seniors, who may lose balance and coordination as they age, and are therefore more prone to falls and injuries.
Food sources of protein include:
Animal proteins: chicken, turkey, fish, shellfish, beef, pork, eggs, Greek yogurt, cheese, whey-based protein powder, etc.
Plant-based proteins: legumes, nuts, seeds, tofu, tempeh, edamame, soya chunks, TVP, plant-based meat, plant-based protein powder, etc.
2. Vitamin D
No nutrition for healthy aging list would be complete without the mention of vitamins.
Undoubtedly, one such vitamin is Vitamin D.
Vitamin D serves multiple functions, but its relevance to aging in particular pertains to bone health and the support of our immune systems.
Specifically, Vitamin D supports calcium absorption to help maintain bone health and prevent the development of osteoporosis–the risk of which increases as we age.
Because our immune systems tend to weaken as we age, it makes us more susceptible to illness and infection. Obtaining adequate amounts of Vitamin D, whether via diet or supplement, helps strengthen immune cells to fight off viruses.
Food sources of Vitamin D include:
Fatty fish (i.e. salmon), egg yolks, fortified dairy products (i.e. milk & yogurt), shiitake mushrooms, fortified juice, etc.
What’s more, Vitamin D is one of the more challenging nutrients to obtain through diet alone on a daily basis, as there are fewer dietary sources of it. Consider discussing the need for a vitamin D supplement with your healthcare provider in order to ensure adequate intake. The RDA (Recommended Daily Allowance)–the daily vitamin D requirement, increases as we age.
3. Calcium
Calcium, too, is indispensable, when it comes to nutrition for healthy aging.
Adequate calcium intake helps to support bone health and prevent osteopenia or osteoporosis as well.
Interestingly, Calcium and vitamin D work together to maintain the integrity of your bones, so it is important to ensure you are consuming adequate amounts of both. This is especially important for the aging population.
Calcium is also an electrolyte. As such, it plays a role in muscle and nerve function.
Moreover, calcium is involved in blood clotting and hormone regulation.
Food sources of calcium include:
Milk, yogurt, kefir, cheese, cottage cheese, paneer, fortified non-dairy milk, fortified non-dairy yogurt, fortified tofu, pinto beans, chia seeds, kale, broccoli, canned fish with bones (canned salmon or sardines), etc.
It’s equally important to note that calcium needs increase as we age, so it is critical to ensure adequate intake–ideally via diet, but some may require supplementation as well.
4. Fibre
A healthy diet for the elderly also calls for fibre.
Fibre serves numerous advantages. But, it is especially important for the aging population given its role in the prevention of cardiovascular disease, to which seniors are more susceptible.
Fibre also plays a vital role in the regulation of the digestive system.
In addition, high fibre foods help to lower cholesterol, particularly bad cholesterol (LDL). They are known to help lower blood pressure as well. Having high cholesterol and/or blood pressure, if not managed, are the risk factors for heart attacks, strokes and so on.
Food sources of fibre include:
Fruits, vegetables, whole grains, nuts, seeds and legumes.
It’s also worth mentioning that there are two types of fibre found in food.
One, soluble fibre: oatmeal, avocado, psyllium husk, ground flaxseed, barley, apples, pears, peas, etc.
Two, insoluble fibre: nuts, whole grains, beans, cauliflower, green beans, potatoes, etc.
5. Omega-3 Fatty Acids
Certainly, Omega-3 fatty acids form an integral part a healthy diet for the aging population.
Omega-3 fatty acids are an essential type of fat found in certain and animal and plant-based foods, that help to lower risk of cardiovascular events, chronic diseases like type 2 diabetes, and cognitive decline (NIH).
Several studies in more recent years have highlighted the importance of omega-3 fatty acids in the prevention of dementia and Alzheimer’s–two conditions that are very common in the aging population.
There are several chains of omega-3 fatty acids, including: EPA (eicosapentaenoic acid), ALA (alpha-linolenic acid) and DHA (docosahexaenoic acid).
EPA and DHA are found in animal sources of omega-3, whereas ALA is found in plant-based sources of omega-3.
Interestingly, research suggests that the plant-based sources of omega-3 (ALA) may not be as beneficial as the animal sources (EPA + DHA).
Food sources of Omega-3 fatty acids include (NIH):
ALA: flaxseed (oil or ground), chia seeds, walnuts, edamame, oysters, refried beans, kidney beans et al.
DHA: salmon, herring, sardines, mackerel, trout, oysters, sea bass, shrimp
EPA: salmon, herring, sardines, mackerel, trout, oysters, sea bass, shrimp
Further research is needed to confirm if omega-3 supplements provide the same positive health effects as the dietary sources.
6. Antioxidants
Antioxidants, too, are an important component of nutrition for healthy aging.
Reason being, antioxidants play a role in supporting the immune system. They may also help prevent diseases such as cancer, cardiovascular disease and macular degeneration. (DC PEN Handout)
Examples of antioxidants:
Vitamin E: peanuts, almonds, sunflower seeds, avocado, vegetable oil, sweet potato and leafy greens
Vitamin C: citrus fruits, kiwi, strawberries, bell peppers, tomatoes, cruciferous vegetables (i.e. broccoli) and potatoes
Zinc: oysters, beef, fortified cereal, pumpkin seeds, pork, cheese, turkey, lentils, shrimp, Greek yogurt, milk, peanuts and eggs (NIH)
Part B: Nutrition for Healthy Aging: Important Considerations and Additional Tips
When examining nutrition for healthy aging, it’s also necessary to touch upon some important considerations and provide some additional tips for the aging population.
1. Digestive Health
When discussing a healthy diet for the elderly, we cannot over look digestion.
As we get older, our systems tend to slow down, including our digestive system. Constipation becomes much more common in seniors as a result.
This is also impacted by reduced physical activity and decreased appetite–fibrous foods may not be the most appealing when your appetite is low and/or you’re trying to keep up with daily calorie requirements.
Therefore, to keep your digestive system moving and help regulate your bowel movements, consider the following suggestions:
i) Get your fluids in
Undoubtedly, hydration plays a critical role in many processes. As such, it has to be prioritized, when considering optimum nutrition for healthy aging.
The average adult requires 1.5-2L (6-8 cups) of fluid per day. These fluids include: water, milk, juice, tea, coffee, etc.
Ideally, you want most of your fluids to be non-caffeinated sources (i.e. water, milk, herbal tea, decaf coffee, etc.), as caffeine acts as a diuretic and makes you lose water.
Related: Why is Drinking Water Important
You should also be weary of sugar drinks, including juices, sodas, sports drinks and so on. Sugar can promote inflammation and is linked to increased risk of several chronic diseases.
Related: Registered dietitians for chronic disease
ii) Choose high-fibre foods when possible
As discussed previously, there are two types of fibre: soluble and insoluble. Both play an important role in the health of your digestive system.
Soluble fibre helps to gel your stool together, in order to maximize nutrient absorption and ease passing of stool.
Insoluble fibre, on the other hand, helps to add bulk to your stool, in order to promote daily excretion.
iii) Get moving
Physical activity is important for a number of reasons. It also goes hand-in-hand with a healthy diet for the elderly.
Reason being, physical activity promotes movement of your digestive system, and is another way to help keep your bowel movements regular.
Note that you do not have to do high-intensity exercise. Not at all. In fact, walking is an effective option. If you have a history of injury or mobility issues, discuss what exercises are best for you with your healthcare provider.
2. Reduced Appetite
When examining nutrition for healthy aging, it’s also important to consider appetite.
As we get older, our metabolisms (the rate at which our bodies burn calories/energy) slow down.
Related: Metabolism Basics
For this reason, our daily calorie and macronutrient requirements (protein, carbohydrates and fat) decrease as we age. Many may experience a decrease in appetite as these changes occur.
In addition, illness and disease, which we are unfortunately more susceptible to in older age, are other reasons that appetite can be lowered.
Further, decreased physical activity level and living a more sedentary lifestyle is a third explanation for reduced appetite.
Changes in taste and smell occur as we age, but can also be impacted by various medications. This can impact appetite as well.
To ensure adequate nutrient intake, we often recommend the following:
i) Eat small, frequent meals
This is an important nutrition tip for healthy aging.
That way you do not have to eat large volumes of food at one time, which you likely wouldn’t be able to consume. Spreading out your intake into smaller increments helps you to meet your daily calorie requirement more efficiently.
ii) Include energy-dense foods
This, too, is an important tip when it comes to nutrition for healthy aging.
Energy-dense foods are essentially calorie-dense foods. In other words, they are foods that pack more nutrients in smaller volumes.
Examples include: nuts, seeds, avocado, vegetable oils (i.e. olive), coconut, higher fat dairy products (i.e. cheese, butter, homogenized milk, cream, yogurt above 2% milk fat, etc.).
Note that coconut and high-fat dairy products contain larger amounts of saturated fat (‘bad fat’), which is the type of fat that renders you more susceptible to high cholesterol and heart disease. As a result, choose plant-based fats more often.
iii) Get moving
Once again, don’t forget about exercise.
Physical activity helps your body burn more calories, and therefore tends to increase appetite. Doing strength-based exercise in particular (i.e. exercise that is weight-bearing), helps to support muscle development.
Related: Dietitian support for strength training
Having more muscle mass can help boost metabolism, as muscle mass is more metabolically active than fat mass.
3. Low Energy
When discussing a healthy diet for the elderly, we simply cannot overlook energy.
Due to molecular changes that occur as our bodies age, we tend to lose energy and become fatigued much more easily. This can lead to decreased motivation, which can impact numerous aspects of life, including diet and nutrition.
What’s more, you may not have the energy to plan out meals or cook. Some may even develop mobility issues that hinder them from being able to stand in the kitchen too long.
Related: How to Boost Energy
Here are some simple meal and snack ideas that are nutrient-rich, and do not require too much meal prep or cook time.
i) Meals
Here are some meal examples that can form a part of a healthy diet for older adults.
a) Take short-cuts
There is nothing wrong with purchasing frozen vegetables to steam or a salad kit as a quick way to put a meal together. Pre-prepared proteins (i.e. rotisserie chicken with the skin removed, nitrite-free turkey slices, canned fish, canned legumes, frozen edamame, pre-boiled eggs, etc.) are very easy ways to obtain protein without any cooking involved.
Parboiled brown rice and potatoes can also be cooked in the microwave as a simple side dish.
b) Batch-cook meals
Soups, chilis, stews and casseroles are great ways to make several portions that are freezer friendly.
Although the prep might require some time in the kitchen, most of these meals can be left to cook without much supervision.
If you have a crockpot, slow-cooker or Instant Pot to utilize, even better.
c) Sheet-pan and one-pot meals
There are several recipes for the 30-minute dinner ideas online. The idea is that all components of the meal are cooked on one baking sheet or pot, making less dishes, and they can also be easily doubled for leftovers.
d) Leftovers
Use leftovers to your advantage, as they are such an easy way to consume home-cooked meals, without the need to cook every day.
e) Meal delivery services
Services like Factor, allow you to choose from a variety of pre-made meals that get delivered to your door. All you have to do is heat them up.
f) Meal kit services
Services like Good Food, Chef’s Plate and Hello Kitchen are convenient ways to make balanced meals that spare you from having to think about what you want to eat/make. Just be sure to choose more balanced options – select meals that contain a protein, vegetable and carbohydrate/starch.
ii) Snacks
Here are some snacks that can surely form a part of a healthy diet for the aging population.
a) Fruit
Apples, pears, oranges, bananas, peaches, nectarines, plums, and so on, are great pieces of fruit to keep on hand as they can be consumed as they are, and don’t require peeling or cutting up.
b) Vegetables
You can purchase baby carrots, mini cucumbers, cherry tomatoes, and others, as easy low-prep veggies to pair with pre-made dips like hummus, or a piece of cheese.
c) Nuts and seeds
We typically encourage unsalted or lightly-salted, especially for those with blood pressure issues. Nuts and seeds are full of healthy fats, protein and fibre–all of which are increasingly important nutrients to obtain as we age, as discussed.
d) Yogurt and cheese
Both can be purchased in individual packets for convenience, and are great ways to get calcium and protein in.
e) Protein bars and shakes
Protein bars and shakes like Ensure, Boost and Fairlife Core Power are great options to keep on hand for those who struggle to get enough protein in with their meals.
Conclusion
There you have it, a comprehensive look at nutrition for healthy aging. If you feel we could elaborate on any of the above points or perhaps we missed something, please get in touch and let us know.
If you’re interested in receiving personalized nutritional counselling to help build a healthy diet for the elderly, book a free consultation and we will gladly schedule an appointment.
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Lyndsay Hall is a registered dietitian in Mississauga, ON. She conducts nutritional counselling for a wide variety of matters, including senior nutrition, prenatal and postnatal nutrition support, nutritional counselling for fertility, offering nutritional advice for healthy pregnancy, including personalized pregnancy diet tips, weight loss support and more. Lyndsay has appeared in a variety of publications, including Reader’s Digest, Toronto Star, Today’s Parent and more. Watch: Dietitian Lyndsay Hall talks about her nutritional counselling.
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