As we age, our nutritional requirements change, but this should not mean that we do not enjoy eating. The physical, emotional and social benefits of mealtime should continue despite advancing age. There are two ways to look at nutrition in our elder years and they are based on our ability to choose. If we are independent in our ability to choose, we should make choices based on what is best for our bodies, minds and souls.
The “senior” version of the new food pyramid was developed by Tufts University and is represented by the graphic above. The major changes include:
The pyramid is narrower to illustrate the need for fewer calories and fewer servings. Seniors need approximately 1,600 calories a day. The base of the pyramid is water, eight 8-ounce glasses a day. Our sense of thirst decreases as we age and including water in the pyramid shows its importance in maintaining good health. Complications associated with bladder difficulties need to be considered, but water is the mainstay of the elder “diet”. Consider fruits, vegetables and soups.
The flag at the top shows the additional recommendation for dietary supplements, specifically calcium, vitamin D and vitamin B-12. Typically, seniors eat less and the absorption of nutrients decreases as our bodies age. As always, the individual level of exercise and activity affects the overall picture. The more active, the more nutrients are needed.
