Aging and Good Nutrition

Hollie W. Best Gannett News Service

Posted December 20, 2002

Americans are living longer. By the year 2030, people ages 65 and older are expected to make up 20 percent of the U.S. population.

For this reason, good health should be at the center of everything that is important to you. Good nutrition is important to maintain health, prevent diet-related illnesses, speed healing in case you do get sick and improve the quality of life.

Chronic diseases and the use of one or more medications are common in many older adults and can affect vitamin and mineral needs as well as appetite for food. Older adults need to be aware that they are more susceptible to nutrition-related diseases such as heart disease, osteoporosis and diabetes.

For a number of reasons, older people are at an increased risk of poor nutrition:

* It becomes more difficult to get to the store to buy balanced meals.

* Well-balanced meals often take time and effort to prepare; some older adults tend to cook less or are unable to cook meals.

* Many older people do not have good appetites.

* Medications can make food taste bad or dull appetite. In some cases medications can affect the way your body uses some nutrients.

* Living alone or depression can affect appetite and the desire to prepare meals.

Aging affects certain senses, such as taste, smell and vision, and in turn affects the types of foods that a person chooses to eat. Salty and sweet taste sensations can decline markedly with age, causing some to prefer foods that are richly seasoned. Flavoring ingredients can increase the acceptability of certain foods. Flavoring ingredients also provide aroma, which is important to the perception of food flavor.

Here are some healthier ways to increase flavor:

* Use more high-flavor herbs and spices (instead of salt).

* Choose flavors that complement the base food. Maple extract is good for glazed vegetables; butter flavor is good for baked potatoes and pasta dishes; add cheese flavorings to potatoes, broccoli and green beans.

* Serve foods that are warm (not too hot or too cold).

* Do not smoke, which further decreases the ability to taste.

In general the digestive system does not change considerably as we age. However, many older people do experience some digestive problems, possibly because food moves slowly through the digestive system. To keep the digestive system working optimally, the National Institute on Aging makes these recommendations:

* Eat a well-balanced diet, including fresh fruits, vegetables and whole grain breads, cereals and grain products.

* Eat slowly and try to relax for 30 minutes after each meal.

* Exercise regularly.

* Drink alcohol in moderation, if at all.

* Avoid caffeine.

© 2002 Chicago Sun-Times. via ProQuest Information and Learning Company; All Rights Reserved