We know that good nutrition throughout life can help decrease the risk of chronic disease. But it is also true that it’s never too late to make changes to improve healthy aging.
Older adults in general are more at risk of developing chronic conditions, such as diabetes, heart disease and cancer. But the good news is that older adults can lower their risk by eating nutrient-dense foods and keeping up with an active lifestyle.
Older adults generally have lower calorie needs, but similar or even higher nutrient needs, compared to younger adults. This could be attributed to less physical activity, changes in metabolism, or age-related loss of bone and muscle mass. The nutrient needs will of course also be affected by chronic health issues, taking multiple medications and changes to body composition. You should therefore focus on nutrient-dense rather than calorie-dense foods to help meet your nutrient needs.
The beginning of healthy aging is setting up healthy food intake from a young age, making it a key foundation to build on and then this develops healthy eating habits for life.
Making sure we eat plenty of fruit and vegetables is an excellent start to ensure we are getting lots of antioxidants and fibre. We would also include a variety of wholegrains to ensure good levels of vitamins, minerals and fibre.
At the same time, it is good to keep an eye on processed food intake so we can minimise our sugar, sodium and saturated fat intake. If I was to name some main guidelines for healthy aging they would include:
1. Fluids
It can be harder for older adults to drink enough to stay hydrated because the sensation of thirst decreases with age. Drinking enough water will help prevent dehydration which can manifest symptoms such as; poor concentration, memory issues and lack of energy. Staying hydrated is also vital as it helps greatly with digestion and absorption.
Alternatives such as herbal teas, unsweetened fruit juices (in moderation), milk drinks and fortified soy beverages can help meet fluid & nutrient needs. Drinking tea and coffee can still be included but they need to form part of our fluid intakes and not be our only source, especially if we are drinking them caffeinated as this can encourage the passing of urine and hence fluid loss.
Also be aware that many foods are high in water content and can make a good addition such as; fruits, salads and vegetables. Government recommendations suggest 6-8 glasses of fluid per day which works out about 1.5 litres. This will vary depending on weather conditions, activity levels, medications, and our own health issues.
2. Fibre
The recommended intake for fibre is 30g per day for adults. However most adults are hitting 20g or less per day so this suggests there is quite a long way to go to improve things.
Fibre is highly important in preventing and managing many chronic diseases. It has a huge role to play in blood sugar balance, moving food through the digestive system and keeping the bowel wall healthy. If we move to a more processed food intake, fibre is the first thing we lose, particularly as we move away from wholegrains.
Fibre is found in all plant material. So if you are not consuming very much; fruit, salad, vegetables, pulses or wholegrains, then you are consuming very little fibre. If you aim to start consuming at least 5 fruit/veg per day (and remember a portion is about 80g) then you will be well on your way to increasing your fibre levels.
3. Protein
Protein intake is very important, especially to prevent loss of lean muscle. It’s common to see older adults not eating enough protein, especially those individuals aged 70 plus.
Having a wide range of protein sources is important, along with an adequate quantity and good quality. For example, high quality protein foods such as; chicken, meat, eggs, fish and dairy are great to feature most days.
It is also important to incorporate; beans, peas, lentils, chickpeas, wholegrains, nuts and seeds as well as soy alternatives to meat. Eating protein is hugely important for our mood and the way we feel. This is because the majority of neurotransmitters in our brain are formed from the proteins we eat.
For adults recovering from illness, or a stay in hospital, high quality protein meals are essential. As a backup plan it would also be highly effective to have a container of whey protein powder available and on days when eating has been poorer. A scoop of this powder blended with a liquid will be a great boost to your daily protein intake.
References:
F. Hu, `Dietary strategies for promoting healthy aging and longevity: An epidemiological perspective`, J. Intern Med 2024 Apr; 295 (4) 508-531.
JI.Baum, ‘Protein consumption and the elderly: what is the optimal level of intake?’, Nutrients 2016 Jun 8:8 (6):359.
