Older Adults

Nutrients that older people need more of

There are some nutrients that older people actually need more of compared to people in younger age groups. It can be difficult to get all the nutrients you need if food intake is small, so having at least three meals plus snacks in between and keeping an eye on any weight changes is important. Older people need more:

• Protein: It provides energy and is also essential for the repair and maintenance of body tissues. Eating food from the legumes, nuts, seeds, fish and other seafood, eggs, poultry, and/or red meat with the fat removed group provide us with protein (along with a host of other nutrients). Older men should aim for at least 3 servings/day and older women at least 2 servings a day. Milk and milk products also provide us with protein. Aim to spread your protein intake evenly across the day i.e. having a good amount at breakfast, lunch and dinner and at snacks.
• Calcium: Older people need more calcium as the body breaks down bone at a faster rate in older age. Getting enough calcium is particularly important for post-menopausal and older women as they are at the highest risk of osteoporosis and fractures. Milk and milk products (e.g., yoghurt and cheese) are the best sources of calcium, aim for at least 4 serves each day. Yellow-top milk which is fortified with calcium, and vitamin D is a good option. Many other foods also contain calcium, including calcium-fortified soy milk, tinned fish (with bones), certain nuts including almonds, brazil and hazelnuts, legumes, tofu and wholegrain bread and cereals. Enjoy a milky Milo or coffee, some yoghurt, cheese, milk-based puddings, sauces and soups regularly to improve your calcium intake.
• Vitamin D: It has an important role in bone health as it helps our bodies to absorb calcium from food. However, it is very difficult to get enough Vitamin D from your diet alone. The best source of Vitamin D is sunlight. Try to get out in the sunlight for at least 30 minutes a day, before 11 am and after 3 pm. Foods rich in vitamin D include oily fish, eggs, lean meat and vitamin-d fortified dairy products (yellow-top milk). If getting enough sun is difficult for you, discuss taking a Vitamin D supplement with your doctor

For further information check out Nutrient Reference Values for Australia and New Zealand

Other nutrients of importance:

While the recommended daily intake for the following nutrients is not greater for older people, it’s very important to make sure you are getting enough of them:

• Folate is thought to help reduce the risk of illnesses such as heart disease and even some cancers. Not having enough folate may eventually lead to a type of anaemia called macrocytic anaemia, which can make you feel weak, tired, irritable and possibly give you palpitations. Include plenty of whole-grain bread and cereals, dark-coloured vegetables, fruit and legumes in your diet. When you go shopping, look for orange juices and cereals that are fortified with folate (have folate added in).
• Vitamin B12 is needed for normal blood and brain function. Deficiency can produce a variety of symptoms, including pale skin, low energy, tiredness, shortness of breath and palpitations. As we get older, our ability to absorb B12 from food decreases- so it’s definitely one to watch out for. Medications such as metformin can also put us at risk of B12 deficiency (ADA, 2016). The majority of our vitamin B12 comes from animal foods, such as meat, eggs and dairy foods or vitamin B12 fortified foods. If you avoid animal foods, it is generally recommended that you take a B12 supplement- speak to your doctor about this.

If you think you might be going short of any of these nutrients, or want to avoid eating any specific foods, ask your doctor, registered nutritionist or dietitian for advice.

Cooking nutritious meals for one or two people does not need to take a lot of time or effort and there are many ways to minimise waste.

• Plan your meals for a week in advance and make a shopping list.
• Go to the butchery counter, so you can buy meat in smaller portions, rather than the pre-packaged sizes in the chiller.
• Cooking extra to freeze and reheat at a later stage can save you time and effort. Many meals, such as stews, casseroles, soups, curries and lasagne, freeze well. Place them in single portions in either small containers or freezer bags, making sure to label and date the food. These meals can be reheated in the microwave, oven or on the stove.
• Dried, canned and frozen foods have a longer storage life, minimising waste. Baked beans, tinned sardines, spaghetti or creamed corn on toast can make a quick, easy and nutritious meal.
• Store bread in the freezer and take out only as much as you need each day.
• Ready meals are convenient and minimise waste. They are available in the fridge and freezer sections at the supermarket and delicatessens. Many companies in New Zealand also offer meal delivery services.
• Keep a bag of frozen vegetables in your freezer. They are convenient and allow you to use only as much as you need.
• Visit our JUST COOK recipe book for meal and snack ideas.
• The Individual Meal Plan for Older Adults – is designed to meet your nutritional needs, in a tasty, convenient and affordable way. It includes dinner ideas and recipes, shopping lists for each week, food swaps, lunch and snack ideas and advice on food safety and wellbeing.
• Shopping for One is produced in partnership with Heinz-Wattie’s. This resource is a handy shopping guide to help you eat well for one week.

The environment in which we eat affects our appetite. If you are preparing meals for someone who is not eating well, consider the following:

• Add a table cloth or flowers to a table, and make sure suitable cutlery is available for the meal being served.
• We eat with our eyes, so consider adding a garnish to make a meal as appealing as possible.  For example, a piece of parsley or slice of tomato can transform the visual appeal of a pale-coloured meal, such as fish pie or macaroni cheese.
• Seasoning food is important to stimulate the appetite. Use a little iodised salt in cooking and avoid using salt at the table, and you can use herbs whenever possible to add extra flavour and interest. Make pepper, sauces and chutneys available on the dining table.
• Eating with others helps to make a meal more enjoyable, so try to eat with those living alone from time to time and encourage them to join lunch clubs.