Changes In Nutritional Needs With Age

August 17, 2007

The nutritional needs of older adults are not much different from those of younger adults. However, the aging process gives each age group special characteristics. This is true for the older adult as well as for the teenager or the expectant mother. Some of the changes that occur with aging affect food intake and the body’s use of food and The major change in dietary recommendations for older adults is a decrease in the amount of calories needed. Nutritional needs for most vitamins and minerals remain about the same as one grows older. To get an adequate amount of vitamins and minerals in fewer calories requires careful meal planning.

Carbohydrates

Carbohydrates provide energy for body cells and the central nervous system. There is no RDA for carbohydrates; however, it is recommended that 50 to 60 percent of calories come from carbohydrate-rich foods. Most should come from complex carbohydrate foods: cereals, grains, legumes, vegetables, and fruits. Consumption of simple carbohydrates or sugar­rich foods should be limited. Six or more servings of breads and cereals are recommended to provide adequate carbohydrates.

Many people think carbohydrate-rich foods are fattening. Actually the “fattening” part has usually been added. For example, a medium baked potato has approximately 80 calories. Adding 1 tablespoon of margarine and 2 tablespoons of sour cream adds approximately 225 calories for a grand total of 305 calories of which almost 75 percent are fat calories.

Calories

Energy needs decline progressively throughout adult life as physical activity decreases and as the body’s metabolism slows down. Consuming more calories than the body actually uses can result in weight gain . Excess weight increases your risk of developing many health problems. Some conditions associated with excess weight include high blood pressure, heart disease, stroke, adult onset diabetes, and certain cancers.

Calories come from fats, carbohydrates, protein, and alcohol. There are nine calories per gram of fat, and four calories per gram of carbohydrate and protein. Alcohol contains seven calories per gram. This means that for equal weights fats and alcohol have about twice the calories as carbohydrates and protein. Alcohol calories are sometimes called “empty calories” since alcohol provides no other nutritional benefits. The quickest way to decrease calories is to decrease the amount of fat eaten and/or alcohol consumed. Increasing physical activity will also use more calories and can help in weight control. Walking is an effective exercise. Some other exercise activities include swimming, bowling, cycling, and dancing.

Calories

Energy needs decline progressively throughout adult life as physical activity decreases and as the body’s metabolism slows down. Consuming more calories than the body actually uses can result in weight gain. Excess weight increases your risk of developing many health problems. Some conditions associated with excess weight include high blood pressure, heart disease, stroke, adult onset diabetes, and certain cancers.

Calories come from fats, carbohydrates, protein, and alcohol. There are nine calories per gram of fat, and four calories per gram of carbohydrate and protein. Alcohol contains seven calories per gram. This means that for equal weights fats and alcohol have about twice the calories as carbohydrates and protein. Alcohol calories are sometimes called “empty calories” since alcohol provides no other nutritional benefits. The quickest way to decrease calories is to decrease the amount of fat eaten and/or alcohol consumed. Increasing physical activity will also use more calories and can help in weight control. Walking is an effective exercise. Some other exercise activities include swimming, bowling, cycling, and dancing.

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