What comes immediately to mind when you hear the word “malnutrition”? Those images of emaciated children in developing countries? Or, perhaps, fragile old people in a nursing home in one of the wealthiest countries on the planet? No, that couldn’t possibly be! But sadly, it is. Malnutrition is a growing problem, even in developed countries. 

According to a HealthinAging report, 10% of older people living in their own homes eat too little, while one in three eats too much. And, around half of older people in care institutions are victims of poor diet or nutrition. So, while malnutrition is still a problem among the poor, it is also now recognized as a problem among older people.   

Understanding Nutritional Challenges for Older Adults

As we age, we need to pay more careful attention to maintaining a healthy diet and lifestyle. The body’s nutritional needs and the way nutrients are metabolized change over time, potentially leading to deficiencies in specific nutrients that can contribute to the onset or progression of chronic conditions. Let’s take a look at some facts and statistics regarding age-related nutrition issues. 

1. Malnutrition is not only involuntary weight loss. Poor nutrition includes deficiencies in certain micronutrients, which can trigger specific conditions or health problems.
2. The effects of malnutrition in older adults are often more severe due to impaired regenerative capacity. Wounds take longer to heal, and recovery from disease is also slower.
3. Osteoporosis is common among older adults. According to the Bone Health and Osteoporosis Foundation, 50% of women and 25% of men over 50 will suffer a fracture due to osteoporosis. An adequate intake of calcium and vitamin D can reduce this risk. 
4. More than two-thirds of adults over 60 have hypertension, a condition that can be managed or prevented with a healthy diet rich in fruits, vegetables, and whole grains.
5. Inadequate nutrition leads to loss of muscle mass and strength, which can increase the risk of injuries from falling and make physical activities more difficult.

Understanding these nutrition-related challenges is the first step toward creating an age-friendly and healthy diet that supports your well-being and quality of life. The following tips will help ensure that seniors get the nutrients they need while addressing common age-related concerns.

Focus on Nutrient-Rich Foods

As people age, their metabolism slows, meaning they require fewer calories. However, the need for nutrients—especially vitamins and minerals—remains high. This means that every bite counts, and older people should focus on nutrient-dense foods that provide maximum nutritional value with fewer calories.

Examples of nutrient-rich foods include:

• Leafy greens like spinach and kale, which are rich in vitamins A, C, and K.
• Colorful vegetables such as carrots, peppers, and sweet potatoes, which are loaded with antioxidants.
• Lean proteins like chicken, fish, and legumes, which support muscle maintenance and tissue repair.
• Whole grains like oats and quinoa, which provide fiber and essential B vitamins.
• Low-fat dairy products like yogurt and milk, which offer calcium and vitamin D to support bone health.

Prioritize Protein

Sarcopenia, or age-related muscle loss, is a common issue among older adults. Maintaining muscle mass is critical for mobility, balance, and overall strength, especially as we age. Consuming enough protein helps prevent muscle loss and supports physical activity.

The Recommended Daily Allowance (RDA) suggested by the Food and Nutrition Board is 0.8 grams per kilogram of body weight each day for adults over the age of 18. However, according to some experts in protein and aging, this is too low for older adults, who should aim for an intake of 1.2 to 2 grams per kilogram per day. 

Protein-rich foods to include in a healthy eating plan:

• Eggs
• Lean meats like chicken or turkey
• Fish, such as salmon or tuna
• Beans and legumes
• Nuts and seeds

You should avoid or limit protein sources that can be considered unhealthy, such as red meats, processed meats, high-fat dairy products and fried or sugary foods.  

Stay Hydrated

Dehydration is a significant concern for older adults, as the sense of thirst diminishes with age. Proper hydration is essential for maintaining cognitive function, kidney health, and digestion. Dehydration can also exacerbate certain medical conditions like UTIs and lead to confusion or dizziness, increasing the risk of falls.

The average adult should aim to drink six to eight glasses of water per day, depending on individual needs and activity levels. Foods with high water content, such as fruits (watermelon, oranges) and vegetables (cucumbers, celery), can also contribute to hydration.

Since plain water can become somewhat unappealing as the day wears on, try adding slices of lemon, cucumber, or berries for a refreshing, natural flavor boost. Herbal teas and broth-based soups are also good options to help you stay hydrated.

Manage Portion Sizes

Older adults often experience a reduced appetite, making it difficult to consume enough calories and nutrients in one or two large meals. Smaller, more frequent meals can help older people get the nutrition they need without overwhelming their digestive systems. Benefits of smaller meals include:

• Improved digestion: Smaller meals are easier to digest and can reduce discomfort, especially for people who experience bloating or indigestion.
• Stable energy levels: Eating more regularly helps maintain blood sugar levels, which is important for preventing or managing diabetes.
• Easier nutrient absorption: Consuming smaller amounts of food throughout the day can help the body absorb vitamins and minerals more efficiently.

Get Enough Calcium and Vitamin D

As we mentioned earlier, older adults have a high risk of osteoporosis. Calcium and vitamin D are vital for maintaining bone density and preventing fractures. Unfortunately, however, older adults often don’t get enough of these nutrients through diet alone unless they increase their intake of certain foods. The RDA for people over 50 is between 1,000 and 1,200mg of calcium per day and 600-800 IU of vitamin D, depending on age and gender.

Good sources of calcium:

• Dairy products like milk, yogurt, and cheese.
• Fortified plant-based milk (almond, soy, or oat milk).
• Leafy green vegetables like broccoli and kale.

Good sources of vitamin D:

• Fortified foods like cereals and orange juice.
• Fatty fish like salmon and mackerel.
• Sunshine. Spending time outdoors helps the body produce vitamin D naturally. 

Conclusion

An age-friendly, healthy diet is about more than just avoiding junk food or reducing calories; it's about ensuring that the body gets the nutrients it needs to stay strong, healthy, and active in later life. An age-friendly, healthy diet is about understanding that your nutritional needs change when you get older and focusing on foods that provide all the correct nutrients without overloading on calories.

At LL Medico, we believe it’s never too late to reap the benefits of turning to a more healthy diet. With 30 years of experience in the senior care market, we have the knowledge and the products to help you meet your nutritional goals. Apart from our comprehensive range of nutritional supplements, we also carry an extensive line of adult diapers, personal care items and much more.    

Call us at (855) 422-4556 or email support@llmedico.com. Start making nutrition a priority today and enjoy the vitality, strength, and energy that comes with an age-friendly diet. As Jim Rohn said, “Take care of your body. It’s the only place you have to live.”