Dietary guidelines for older adults
Some of the most common food questions I get from my patients and their caregivers.
"How do I know what foods are good for me? I'm not supposed to eat a lot of salt or sugar."
"My mom's appetite has changed. We don't want her losing any weight. What should she eat?"
"I don't like water, what else can I drink?"
So here's the deal, it's pretty common for older adults (65+) to have difficulty meeting their nutritional requirements. But why?
Multiple chronic illnesses
Taking multiple medications,
Low levels of physical activity
Problems with oral health and chewing
Food preferences and social factors
Impaired mental status and more!
These age-related complications can interfere with food intake. It’s important to provide older adults with multiple food choices to meet their nutrient needs.
Enter: The Modified MyPlate for Older Adults
While the US Department of Agriculture (USDA) already has MyPlate recommendations for those over the age of 2, some changes have been made to the meet the unique dietary needs of older adults.
How does the Modified MyPlate for Older Adults fit this population's unique needs? :
food choices are easier to prepare
food choices have a longer shelf life
food choices minimize waste
it emphasizes nutrient-dense foods with a variety of foods
it provides numerous sources of liquids (because we all know drinking water can be a challenge!)
I like to get creative with my patients. If they can't get to the store frequently, I'll recommend foods with a bittt more shelf-life…like dried fruits or frozen vegetables. One of my favorite parts of the Modified MyPlate… is that it allows for other types of liquids to maintain fluid balance, like soup and juice! These variety in choices can be so important when a person lives on limited income, lives alone, is functionally limited, or has multiple health issues.
At the end of the day, the most important foods & beverages for older adults are going to include:
Fiber rich foods (ex: beans, broccoli, berries, dried fruits, pear, whole-wheat spaghetti)
Whole grain products (ex: oats, whole grain bread, whole grain rice, fortified cereals)
Whole fruits and vegetables (ex: frozen peas, broccoli, grapes, bananas, mixed dried fruit, canned peaches)
Fluid balance. Water. Low- or fat-free milk, including lactose-free options or fortified soy beverage and 100% juice can also help you stay hydrated. (you may lose sense of thirst with age so it's important to drink often)
Protein to maintain muscle mass (ex: fish, beans, egg, peanut butter, chicken, tofu)
A healthy diet is key in not only maintaining independence but preventing malnutrition and related medical complications in older adults. Don't be afraid to get creative with your food choices! If you'd like to dive deeper into nutrition & physical activity tips for older adults, head to the MyPlate.Gov site.
If you loved this piece, subscribe to my email list for more nutrition tips, meal ideas, and therapy resources!
Be well!
Image Credits: Copyright 2018, Tufts University, Cover photo by furkanfdemir
