Hi there & welcome back to Aging Together! March is National Nutrition Month, so this week’s post is a topic on nutrition and aging! Last episode, I briefly touched upon the importance of good nutrition on healthy aging. This week, I sat down and spoke with a Registered Dietitian about the specifics of what good nutrition entails, especially as you age. Hiral Patel, RDN, LDN shares expert insight into nutrition and aging.

The following conversation has been summarized for clarity. You can listen to the full conversation on the podcast!

Pooja (Host): Hiral, Thank you so much for joining me in this discussion today!

Hiral (Registered Dietitian): Thank you for thinking of me!

Pooja: Let’s start with telling us a little bit about yourself, how you got into nutrition, and what your credentials mean.

Hiral: I was born in IL, but was raised in PA. I recently moved to IL after getting married. I studied at Drexel University and have been a dietitian for 5 years now. I have had quite a few different experiences professionally working in acute care, long term care, independent living, and skilled nursing facilities in PA and New Jersey.  I have always had an interest in food/nutrition but wanted to be able to help people. So when I was deciding my career choice, I learned about dietetics and what that entails and decided to pursue that in college.

Pooja: That’s amazing! I, for one, am so glad you moved back to IL so we can hang out with each other! We all know nutrition is important at all stages of life. However, I feel there are many discrepancies in how people approach nutrition as they begin to get older. So I’d like to start with my first question for you: Is there a difference in how nutrition should be viewed as young adults vs as we age into middle-aged or older adults? 

Hiral: Diet and nutrition play important roles in supporting healthy aging. Generally, dietary guidelines for aging individuals are focused on meeting nutrients of concern, and modifying dietary intake patterns to address their changing health and nutritional status, such as alterations in metabolism, digestion and absorption, and lifestyles. Good nutrition across the lifespan helps prevent chronic disease — and we know that it’s never too late to make improvements to support healthy aging. Older adults are at greater risk of chronic diseases, such as cardiovascular disease, diabetes, and cancer — as well as health conditions related to changes in muscle and bone mass, such as osteoporosis. The good news is that older adults can mitigate some of these risks by eating nutrient-dense foods and maintaining an active lifestyle.

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. Eating more fruits, vegetables, whole grains, and dairy improves diet quality — as does cutting down on added sugars, saturated fat, and sodium. Support from health professionals, friends, and family can help older adults meet food groups and nutrient recommendations.

Pooja: What are some key myths and facts related to nutrition as we age?

Hiral:

Myth: Elderly people need to eat less as they get older.

Fact: While metabolism slows and energy output decreases, food and eating remain the key to aging well. Elderly people may need to eat less of some things and more of others, particularly foods rich in protein, vitamins and minerals.

Myth: Malnutrition is a normal part of the aging process.

Fact: Malnutrition can affect anyone at any age, and it is not a normal part of the aging process. However, seniors are at greater risk of malnutrition and it’s important that everyone doesn’t dismiss the warning signs as being a part of ‘old age’.

Myth: Supplements are sufficient.

Fact: Of course we can’t live off vitamins and supplement tablets alone. The body works best when it is working — that means digesting food. What’s more, most supplements promoted to help older patients live longer, boost memory and fight off dementia fail to live up to their claims. Many interact with common medications or just don’t work the way they would if you consumed them from food instead. Older patients could spend a lot of money for no gain when they could do better by simply eating.

Pooja: Is there a difference in nutritional needs between men and women as they age? If so, what are they? 

Hiral: The essentials of a healthy diet are similar for men and women. Eat when hungry, stop when full. Choose fruits, vegetables, whole grains, protein, and dairy sources that are low in saturated fat. Avoid trans fat, excessive sodium, and added sugar. While these general recommendations apply to everyone, a more detailed nutrition and exercise plan to carry out the recommendations do vary by gender.

Men generally need more calories and also require higher total intake of each of the macronutrients. Women need fewer calories than men, but in many cases, they have higher vitamin and mineral needs. Adequate intake of calcium, iron, and folic acid are of special importance for women. There are differences, mainly depending on what stage of life you are in. For example, a woman could be pregnant or breastfeeding and these needs would be different then when they were a young adult. 

Pooja: What are common nutritional deficiencies in older adults? & of course it’s very important to discuss this with primary care doctors, but what are some preventive measures we can take to minimize these deficiencies?

Hiral: 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.

The ability to absorb vitamin B12 can decrease with age and with the use of certain medicines. Health professionals can help older individuals get enough vitamin B12 by ensuring that they’re consuming enough through foods, such as breakfast cereals. Older adults should talk with their health care provider about the use of dietary supplements to increase vitamin B12 intake.

Pooja: Do you have any insight into cultural considerations and healthy eating habits, especially as one family member begins to age? 

Hiral: Similar to other life stages, health professionals, family, and friends can support older adults in achieving a healthy dietary pattern that fits with their budget, preferences, and traditions. Some factors to consider when supporting healthy eating for older adults include:

• Enjoyment of food — Sharing meals with friends and family can increase food enjoyment and provide a great opportunity to share a lifetime of stories, all while improving dietary patterns.
• Ability to chew or swallow foods — Experimenting with different ways of cooking foods from all food groups can help identify textures that are acceptable, appealing, and enjoyable for older adults — especially those who have difficulties chewing or swallowing. Good dental health is also critical to the ability to chew foods.
• Food safety — Practicing safe food handling is especially important for this age group. The risk of foodborne illness increases with age due to a decline in immune system function.

Pooja: What is one takeaway you’d like the audience to consider as it relates to nutrition and aging?

Hiral: It’s never too late to re-imagine mealtime for aging adults or to explore new ways to change a diet for the better. Even the smallest changes can make an immediate and lasting difference.

Thank you for tuning into this week’s Q&A with our first expert guest speaker! Check out the full episode on your favorite podcast platform! Sharing expert perspectives on various age-related topics can help the community learn how to plan for a healthier future.

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At Caregiver Consulting & Healthy Solutions, we are dedicated to helping you navigate aging together. This blog page is for everyone: whether you are an older adult looking to age in place, a caregiver seeking support and guidance, a young or middle-aged adult planning for the future, or simply someone interested in learning more about the aging process. I hope you’ll join me on this journey. Let’s navigate aging together.