Nutrition for the Older Adult

By: Julie Thurnau, RD, CNSC

Harrisonburg Dietitians, LLC

May 7, 2009

Weight Management

To maintain weight or prevent

unwanted weight gain you must balance you food intake with what your body needs.

How?

Intervention:

Small Frequent Meals, Balance Food Groups, Decrease Fat and Simple Sugars, Increase Exercise and/or Natural Activity.

Diseases That Have Diet Related Interventions

Alzheimer’s Disease

Foods that may help prevent or decrease symptoms of Alzheimer’s disease include:

Vitamin E Fortified cereals (check the label), Nuts such as almonds and hazelnuts, Peanut Butter, Seeds, Sweet potato, Vegetable oils (use sparingly), Whole grains, Wheat germ

Omega-3 fatty acids Fatty Fish, olive/canola oils

Diet low in Trans Fats (Read Labels)

Source: Diet and Alzheimer’s: What the Research Shows. http://www.medscape.com/viewarticle/466037_print

Cognition and Vitamin B12

Up to 30 percent of adults aged 50 years and older may have atrophic gastritis, an increased growth of intestinal bacteria, and be unable to normally absorb vitamin B12 in food. They are, however, able to absorb the synthetic vitamin B12 added to fortified foods

Researchers found that a daily supplement providing 2 mg folic acid and 1 mg vitamin B12, taken for 12 weeks, lowered homocysteine levels by 30%. They also demonstrated that cognitive impairment was significantly associated with elevated plasma total homocysteine. However, the decrease in homocysteine levels seen with the use of vitamin supplements did not improve cognition (Prevention is Key)

http://ods.od.nih.gov/factsheets/VitaminB12.asp

Food sources of vitamin B12

Mollusks, Clams, Liver, Beef, Fortified Breakfast Cereals, Rainbow Trout, Salmon, Beef, Yogurt, Haddock, Tuna, Milk, Ham, Eggs, American Cheese, Chicken

The main antioxidants found in foods are vitamin C, vitamin E, beta-carotene and selenium. Foods to add to your daily diet that contain these include:

Foods Rich in Vitamin CAsparagus, Bell peppers, Broccoli, Brussel sprouts, Cantaloupe Sweet potato, Citrus fruits such as oranges, grapefruit (watch with certain medications), Kiwi, Potatoes with skin, Strawberries, Tomatoes

Foods Rich in Vitamin E (already reviewed)

What foods have antioxidants?

What foods have antioxidants?

Foods Rich in Beta-carotene (a form of vitamin A) Cantaloupe, Carrots, Collard greens, Kale, Pumpkin, Mango, Mustard greens, Spinach, Sweet potato

Foods Rich in Selenium

Beef, Brazil Nuts, Brown Rice, Eggs, Fish and

Shellfish, Fortified Cereals (check the label),

Ham, Poultry, Whole Grains

Vitamin D Requirements & Sources

Males- 51-70 years- 10 mcg. > 70 years- 15 mcg.Females- 51-70 years- 10 mcg. > 70 years- 15 mcg.

Food Sources of Vitamin D mcg.Cod liver oil, 1 Tbsp - 34.0 Pacific oysters, 3.5 oz - 6.0Most fish, 3.5 oz - 8.0 Vitamin D fortified milk- 2.45 Egg, cooked - 0.65Beef, 3.5 oz - 0.18 Yogurt, 1 cup- 0.10 Cheddar cheese, 1 oz- 0.09

http://www.feinberg.northwestern.edu/nutrition/factsheets/vitamin-d.html

Diseases That Have Diet Related Interventions

Hypertension or High Blood Pressure

• Repeated blood pressure exceeding 140 over 90 mmHg (140/90)

• Chronic hypertension can cause blood vessel changes in the back of the eye (retina), abnormal thickening of the heart muscle, kidney failure, and brain damage.

Treated with: regular aerobic exercise, weight reduction (if overweight), salt restriction, and medications.

http://www.medterms.com/script/main/art.asp?articlekey=3846

Sodium and Potassium

Consume < 2,300 mg

(~1 tsp. salt) of sodium per day. Choose and prepare foods

with little salt. Avoid processed/canned foods Consume potassium-rich foods,

(thought to “relax blood vessels” and

prevent hypertension) such as fruits,

vegetables, nuts seeds, legumes

http://highbloodpressure.about.com/od/prevention/a/potassium.htm

Dietary Guidelines for Americans (2005)

A Healthy Diet Should:

• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products

AND• Includes lean meats, poultry, fish, beans, eggs, and

nuts AND• Is low in saturated fats, trans fats, cholesterol, salt

(sodium), and added sugars.

Source: http://www.mypyramid.gov/guidelines/index.html

Food Guide Pyramid

Physical Activity

Older adults should participate in regular physical activity to reduce functional declines associated with aging – Engage in at least 30 minutes of moderate intensity

physical activity most days of the week– More exercise is recommended for weight loss– Before starting a new exercise plan ALWAYS get

your physician’s approval

Nutrition for Aging

Follow the Food Guide Pyramid focusing on increasing fruits, vegetables and whole grains

Eat a colorful diet If approved, exercise at least 30 minutes most

days of the

week Control your weight

Harrisonburg Dietitians, LLCTeaching you how to make your cake & eat it too!™

Call 540-437-9575 to make an appointment or visit our website at www.harrisonburgdietitians.com for more nutrition information / online class offerings