What to Know About Healthy Aging and Nutritional Needs

“Our bodies are constantly changing throughout life, and our nutritional needs change along with them,” shares Lisa. She goes on to say that as we age, we typically lose muscle and bone mass, our metabolism slows and we may become less physically active which requires fewer daily calories.

“At the same time,” continues Lisa, “getting adequate protein, vitamins, minerals, and other nutrients becomes increasingly important, so our food choices and the quality of foods we consume truly matter.”

Lisa tells us that nutritional needs shift throughout the life cycle based on growth, activity level and changes in body composition, giving every stage of life its own unique nutritional priorities. Here are some unique nutritional needs for each age.

Children

“Children need nutrient-rich foods to support growth and brain development, including adequate calories, protein, calcium, iron, and healthy fats,” says Lisa.

Teenagers

Teenagers have increased energy and nutrient needs to support periods of rapid growth, with calcium and vitamin D becoming especially important for building peak bone mass. “During adolescence and into adulthood, iron also becomes particularly important for females to support a healthy period,” explains Lisa.

Adults

Lisa clarifies that in adulthood, nutrition needs shift from growth to maintaining muscle and bone mass, supporting a healthy weight and staving off chronic diseases such as heart disease, Type 2 diabetes and cancer.

Older Adults

“For older adults, calorie needs may decrease. However, the need for nutrient-dense foods remains high. Protein preserves muscle and strength, calcium and vitamin D fortify bone health, fiber maintains optimal digestive function and adequate fluids prevent dehydration,” shares Lisa.

Proper nutrition becomes especially important as you age because it helps you maintain strength, mobility and independence. But it can often become more difficult to eat healthy as you age. Lisa explains, “Older adults may experience changes in appetite or taste, lower energy levels, reduced mobility, difficulty chewing or swallowing or less ability or desire to shop and prepare meals. Cooking for one, changes in living situation and social isolation can also affect how well someone eats.”

One way good nutrition habits can support healthy aging in older adults is by consuming smaller, nutrient-dense meals and snacks.

Lisa shares, “Prioritizing protein, fiber, healthy fats, calcium-rich foods and adequate hydration can help preserve muscle and bone, support energy and digestion and promote overall health and independence. Equally important, finding opportunities to share meals with others can support both nutritional and social well-being.”

Minimally processed and convenient, easy-to-prepare foods can make eating well more manageable, too.

According to Lisa, some of the best foods for older adults are nutrient-dense options that are easy to prepare and enjoyable to eat. These include:

• Canned tuna or salmon
• Eggs
• Greek yogurt
• Hummus
• Nuts or seed butters

Some of Lisa’s ideas include, “Avocado toast, oatmeal, soups, stews and soft-cooked vegetables like sweet potatoes can be especially helpful for reduced appetite or difficulty chewing. Frozen fruits and vegetables and lower-sodium canned foods can be excellent options to help reduce shopping trips, preparation and food waste. The goal is to find nourishing foods that fit an individual’s appetite, abilities, preferences and lifestyle.”

The AdventHealth Whole Health Institute offers one-on-one nutrition consultations with our registered dietitian to assess an individual’s nutritional needs and provide personalized guidance to help reach your goals. “We also offer nutrition and culinary medicine classes that provide practical strategies for eating well, along with healthy recipes that make it easier to implement those recommendations at home,” says Lisa.