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Nutrition, Vitamins & Supplements for Seniors
Growing Older, Eating Better: FDA Offers Advice for
Senior Citizens
Good nutrition can lessen effects of diseases
among older people
 September 5, 2006 - Nutrition remains important
throughout life. Many chronic diseases that develop late in life, such
as osteoporosis, can be influenced by earlier poor habits. Not enough
exercise and calcium, especially during adolescence and early adulthood,
can significantly increase the risk of osteoporosis. Osteoporosis is a
disease that causes bones to become brittle and crack or break easily.
But, good nutrition in the later years can also
help lessen the effects of diseases common among older Americans or
improve the quality of life in adults who have such diseases. These
diseases include osteoporosis, obesity, high blood pressure, diabetes,
heart disease, certain cancers, problems with the stomach and intestines
(gastrointestinal), and chronic under-nutrition.
Studies show that a good diet in later years helps
in reducing the risk of these diseases and in managing the diseases'
signs and symptoms. Good diet contributes to a higher quality of life,
shortens recovery time from illnesses, and enables older adults to
maintain their ability to perform basic daily activities, such as
bathing, dressing and eating.
The Single Life
Whether it happens at age 65 or 85, older adults
eventually face one or more problems that interfere with their ability
to eat well.
Social isolation is a common problem. Older adults
who find themselves single after many years of living with another
person may find it difficult to be alone, especially at mealtimes. They
may become depressed, lose interest in preparing or eating regular
meals, or they may eat very little.
In one study, researchers found that newly widowed
adults, most of whom were women, were less likely to say they enjoy
mealtimes, to have good appetites, and to report good eating behaviors.
Thirty percent of older married couples had weight changes as compared
to 85 percent of older adults during the two years after their spouses
death. The widowed group was more likely to report an average weight
loss of 7.6 pounds.
A review of basic diet principles may help improve
nutrition and prevent unnecessary weight loss. Explaining the importance
of good nutrition to older adults in their later years may motivate them
to make a greater effort to select nutritious foods.
Look to the Label
The food label can also help older adults select a
good diet. The label gives the nutritional content of most foods and
enables consumers to see how a food fits in with daily dietary
recommendations.
Some of the information may appear as claims
describing the food's nutritional benefits: for example, "low in
cholesterol" or "high in vitamin C." Under strict government rules,
these claims can be used only if the food meets certain criteria. This
means that claims can be trusted. For example, a "low-cholesterol" food
can provide no more than 20 milligrams of cholesterol and no more than 2
grams of saturated fat per serving.
Less common but also helpful are label claims
linking a nutrient or food to the risk of a disease or health-related
condition. These claims are supported by scientific evidence. One claim
links whole grain foods to reduce the risk of heart disease and cancer.
On the food label, this claim would read like this:
"Diets rich in whole grain foods and low in total
fat, saturated fat, and cholesterol may reduce the risks of heart
disease and some cancers."
More in-depth information is found on the
"Nutrition Facts" panel on the side or back of the food label. This
information is required on almost all food packages and is now easier to
read and understand. The food label is usually printed on a white or
other neutral contrasting background.
Special Diets
Many older adults, because of chronic medical
problems, may require special diets: for example, a low-fat,
low-cholesterol diet for heart disease, a low-sodium diet for high blood
pressure, or a low-calorie diet for weight reduction. Special diets
often require extra effort, but older adults may instead settle for
foods that are quick and easy to prepare. They may choose frozen
dinners, canned foods, lunch meats, and other foods that may provide too
many calories or contain too much fat and sodium for their needs. Again,
looking to the food label is one way to help make correct choices.
Physical Problems
 Some older adults may overly restrict foods
important to good health because of chewing difficulties and
gastrointestinal disturbances, such as constipation, diarrhea and
heartburn. Because missing teeth and poorly fitting dentures make it
hard to chew, older adults may skip fresh fruits and vegetables,
important sources of vitamins, minerals and fiber. They may avoid dairy
products, believing they cause gas or constipation. By skipping
nutritious foods, they miss out on important sources of calcium, protein
and some vitamins.
Adverse reactions from medicines can cause older
adults to avoid certain foods. Some medicines alter the senses and can
adversely affect appetite, as well as the sense of taste and smell.
These changes are also common as adults age.
Other medical problems, such as arthritis, stroke
or Alzheimer's disease, can interfere with good nutrition. It may be
difficult, for example, for older adults who have arthritis or who have
had a stroke to cook, shop, or even lift a fork to eat. Dementia
associated with Alzheimer's and other diseases may cause them to eat
poorly or forget to eat altogether.
Physical Activity
Besides diet, physical activity is part of a
healthy lifestyle at any age. It can help reduce and control weight by
burning calories. Moderate exercise that places weight on bones, such as
walking and light gardening, may help maintain and possibly even
increase bone strength in older adults. Studies have shown that
intensive strength training can help preserve bone density and improve
muscle mass, strength and balance in postmenopausal women.
Regular exercise can improve the functioning of the
heart and lungs, increase strength and flexibility, and contribute to a
feeling of well-being. Before an exercise program is started or resumed
after a long period of inactivity, talk to your healthcare provider.
Taking time out for exercise, using the food label
to help pick nutritious foods, taking advantage of the several
assistance programs available, and getting needed medical attention can
go a long way toward helping older adults avoid the nutritional problems
of aging and more fully enjoy their senior years.
For More Information
For a more complete and simple guide to
understanding and using the Nutrition Facts label, go to
http://www.cfsan.fda.gov/~dms/foodlab.html.
To learn more about eating healthy in your
later years, visit: To Your Health! Food Safety for Seniors, a joint
venture between the FDA and the Department of Agriculture's Food Safety
and Inspection Service
http://www.foodsafety.gov/~fsg/sr2.html (updated November 2004)
To learn more about the food label, write for the
publication Food Label Close-Up. Write to FDA, 5100 Paint Branch Parkway
(HFS-555), College Park, MD 20740, and ask for publication number (FDA)
03-2283.
To read about FDA's Seniors and Food Safety-
Preventing Foodborne Illness, go to
http://www.cfsan.fda.gov/~dms/seniors.html
To find more resources for nutrition and a
healthy lifestyle from the Administration on Aging, go to
http://www.aoa.gov/eldfam/eldfam.asp.
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