Nutritional requirements of older adults

Aged Care Nutritional Consultant Danielle Weber discusses the nutritional needs of older adults.

The dietary requirements for older people are basically similar to that of other age groups. Everyone, regardless of age, needs to eat foods from five basic food groups each day to maintain good health and prevent disease.

The five food groups are:

•   Carbohydrates such as bread, pasta, breakfast cereal and rice
•   Vegetables and fruits
•   Dairy Foods
•   Meat and meat alternatives such as fish, eggs and nuts
•   Fats and oils

However, older people do have higher requirements for some nutrients than their younger counterparts and these include calcium, Vitamin D and Vitamin B6.

To meet all dietary needs and especially those for Vitamin B6, D and calcium, older people should aim to eat each day:

• At least five serves of vegetables (one serve is ½ cup cooked or 1 cup salad vegetables). Include a green vegetable or cooked pulses each day, as both are rich in folate.
   
• Two serves of fruit. Canned, frozen, dried or fresh fruit is healthy to use and can be added to cereals, custards, cakes, puddings, muffins, etc.
   
• At least four serves of breads, cereals, rice or pasta each day. Wholegrain varieties have more folate and Vitamin B6. A serve is two slices bread or a medium bread roll or a 1/3 cup flour or a 1 cup cooked rice or pasta or 40 g cereal.
   
• Three to four serves of dairy foods for calcium. Milkshakes, ice cream, cheese and biscuits or cheese scones are good, calcium rich snacks.
   
• One to two serves of meat for protein, iron, Vitamin B6 and Vitamin B12. A serve is 100 g of cooked meat, fish or chicken or is equivalent to two eggs or a handful of nuts.
   
• Small amounts of fats such as oil or margarine. Fats contain Vitamins A, E and D and can be spread on bread, buns and biscuits, used in cooking or for baking. If a person is underweight or has a poor appetite fats should be used more liberally to promote weight gain.

And, finally don’t forget Vitamin D! Most adults only consume ~3 gs a day in their diet. Our main source of Vitamin D is from sunlight exposure but as we age, our ability to manufacture Vitamin D in the skin decreases.

Therefore, unless older people can be in the sun (without sunscreen) at least 20 minutes a day, (before 11 am and after 3 pm is safest) they may require a Vitamin D supplement.

Article by
AgedCarer contributor
Danielle Weber
Aged Care Nutrition Consultant