Nutrition for Older Adults
Healthy eating is an important part of feeling great at any age. Good health helps you stay independent and maintain your quality of life. Nutritional needs change with age: we need fewer calories, but the need for protein and certain vitamins and minerals increase. Canada's Food Guide can help you follow a healthy eating pattern to maintain and improve your health. Follow the Canada's Food Guide link for tips on eating well and for great recipe ideas.
Here are some tips to help you stay healthy:
- Enjoy protein at all meals. Protein will help you fight infections, recover from injuries, and help your muscles stay strong. It may also help reduce the risk of falls. Include plant-based proteins more often. For more information, click here.
- Ensure adequate vitamin B12 intake. Vitamin B12 may not be as well absorbed from food as we age. Low vitamin B12 can cause anemia, which can cause excess tiredness, difficulty concentrating and confusion. For more information, click here.
- Don't forget about calcium and vitamin D. Our needs for vitamin D and calcium increase after the age of 50. Calcium helps us to build and maintain healthy bones and teeth. It is also important for your heart, muscles and nerves health. Vitamin D helps our bodies to absorb calcium and has many other important functions. Take a daily vitamin D supplement of at least 400 IU if you are 50 or over.
- Get enough fibre. Fibre keeps bowels regular and healthy. Fibre can also help to lower cholesterol, and control blood sugars. For more information, click here.
- Stay well hydrated to help regulate body temperature, prevent constipation, cushion and protect joints and improve overall health. To learn more, click here.
Are you getting enough nutrition?
As you get older, you may experience changes in your ability to cook or shop for yourself. This can increase your risk of malnutrition and affect your health. Here are some signs that you or an older adult may not be getting enough nutrition (Click the link for suggestion how to help):
- Decreased appetite
- Weight changes
- Problems chewing and swallowing
- Tooth loss or pain or loose-fitting dentures
- Taste changes
- Unable to cook or shop
- Less social contact around meals
- Taking lots of medication
- Not enough money to buy food
If you notice these signs, speak with your healthcare provider. Contact Dial-a-Dietitian to speak with a dietitian.
Community Supports for Older Adults
- WRHA Healthy Aging Resource Teams.
- Manitoba Association of Senior Centres
- A&O Support Services for Older Adults
- Meals on Wheels.
- Congregate Meal Programs.
- Seniors Resource Finders.
- Seniors and Healthy Aging
- Get Your Benefits.
For more information on healthy eating, check out:
- Seniors Nutrition
- Healthy Eating Guide for Older Adults
- Nutrition e Screen: Take the questionnaire to find out how you are doing with choosing foods that help you stay healthy and active.
