Balanced Diets for the Elderly

Food plays an important role in our lives

The nutritional needs of the mature person and older adult aren't much different from those of the young adult.

Eating good food should be one of the pleasures of life at any age. Food plays an important role in our lives and may even take on special meanings for some of us.

However, some of the changes that develop in the older adult may affect food intake and may also affect how the body uses food and nutrients. The major change in recommended daily allowances for the older adult is a decrease in the amount of calories eaten. The recommendations for vitamins and minerals remain about the same for young adults and older adults.

Nutritional well-being may be affected by some of the body changes that may accompany aging. Food may not taste or smell. Poor vision may make foods look different. Swallowing may be more difficult because of a decrease in saliva or because of decreased muscle tone. Dental problems such as missing teeth or ill-fitting dentures may cause chewing problems. Constipation and indigestion are more prevalent among older adults. Because the body slows down, fewer calories are needed to maintain desirable weight. All of these factors may affect the nutritional well being of the elderly, as may other health problems such as diabetes or heart disease in which salt, sweets and fats may be restricted.

To get enough vitamins and minerals, foods from the basic food groups must be included in the diet. These include the milk-cheese group, the vegetable-fruit group, the bread-cereal group and the group which includes meat, poultry, fish and beans. A fifth group, the fats, sweets and alcohol group, provides calories but few nutrients. Use fats, sweets and alcohol sparingly.

The milk-cheese group provides calcium, protein, riboflavin and vitamins A and D. Choosing skim milk or low fat milk can reduce calories without reducing nutrients. Eat two servings from the milk-cheese group daily.

The vegetable-group provides vitamin C, as in citrus fruits, melons, berries and greens, and vitamin A, as in dark green and yellow vegetables. The vegetable-fruit group also provides fiber to help prevent constipation. Eat four servings from the vegetable-fruit group daily.

The bread-cereal group includes whole grain and enriched breads and cereals. These foods are important sources of B vitamins, iron, fiber and some protein. Eat foods from the bread-cereal group three or four times daily, even when you're counting calories.

Meat, fish, poultry and beans supply protein, iron and some B vitamins. You need two servings from this group daily.

Besides supplying good nutrition, eating should be enjoyable. You may want to add pleasure by: sharing meals with friends, eating by a window, eating in a park, on your porch, or on the lawn. Preparing an attractive tray and listening to your favorite music is another way to add pleasure to meal time.

For more information on diet and nutrition, contact your local county Extension office.