Eat Less but Eat Smart

Like sleep, skin and flexibility to name just a few, as we get older our eating habits are likely to change too. We become less active and our appetite is likely to grow smaller. The challenges of cooking and grocery shopping can result in fewer homecooked meals. Our taste buds change, as does our social life that often centered around meals.

But one thing doesn’t change with age – our need for a nutritious diet.

“Older adults generally have lower calorie needs, but similar or even increased nutrient needs compared to younger adults. This is often due to less physical activity, changes in metabolism, or age-related loss of bone and muscle mass. Nutrient needs in this population are also affected by chronic health conditions, use of multiple medicines, and changes in body composition. Therefore, following a healthy dietary pattern and making every bite count is particularly important to this age group,” according to the U.S. Office of Disease Prevention and Health Promotion.

Here are 4 tips to Eating Smart as you age.

1. Power of protein

Athletes and other active men and women especially need protein, but so do older adults. Explains U.S. Office of Disease Prevention:  

“Eating enough protein helps prevent the loss of lean muscle mass. But older adults often eat too little protein — especially adults ages 71 and older. Since most older adults are meeting recommendations for meats, poultry, and eggs, it’s important to remind them that seafood, dairy and fortified soy alternatives, beans, peas, and lentils are great sources of protein. These protein sources also provide additional nutrients, such as calcium, vitamin D, vitamin B12, and fiber.”

Along with protein, a healthy diet should include fresh fruits, vegetables and whole grains, and less sugar, saturated fats and sodium.

2. Hold the salt

Another change is our taste buds. For instance, what once tasted salty now may taste blah so what to do we do? Add more herbs and spices, or fresh lemon juice and/or zest not more salt.

Same goes with your sweet tooth. Eat a handful of fruit/nut/seed trail mix, a date or fig, a small piece of dark chocolate (at least 70 percent cacao) or a healthy smoothie.

“A sweet, healthy snack is one with ingredients we can recognize from nature,” says Kristin Koskinen RDN.

3. Drink water

 Same thing applies to thirst. As we age we can’t always rely on our body to tell us we need water, which is why dehydration is such a serious issue for older adults.

 According to the Cleveland Clinic:

“Older adults are at a greater risk for dehydration because of how body composition changes with age. Those in the 65-and-older crowd simply have less water in their bodies than younger adults or children. Decreased kidney function also can affect fluid levels.

The reduction in thirst that comes with age can keep that already low supply from being replenished. By the time an older adult feels thirsty, that’s already an indication of early dehydration,” says Anne Vanderbilt, a Certified Nurse Practitioner.

To make sure you are getting enough water every day keep a filled water bottle or glass nearby and in your car, eat foods high in water content (celery, watermelon, frozen fruit ice pops etc.) and mix it up – add fruit to your glass of water, drink milk (cow or plant-based) and drink other non-sugary liquids (be go light on caffeine drinks as they can act as a diuretic).

4. Maintain your healthy weight

 A scale can only tell you so much, according to the National Institute on Aging.

“Healthy weight ranges for older adults are different than for other age groups. The number on the scale — and even online BMI calculators — only tells part of the story. For example, older adults with a normal weight may have more fat and less muscle compared to others who are slightly overweight. Always talk to your doctor before trying to lose or gain weight.”

And contact your doctor if you experience sudden weight loss as it can indicate a serious medical issue.

Bottom line:

As we age, our body might need less food, but it still needs nutritious food. Eat less but eat smart.