Older Adults Have Special Nutrient Needs

March 4, 2009

As people get older, most require fewer calories than they did in their younger years. At the same time, nutritional needs increase.

Calcium and Vitamin D: Older adults need more vitamin D and calcium to help maintain bone health. Include three servings of vitamin D-fortified, low-fat or fat-free milk and yogurt each day. Other calcium-rich foods are fortified cereals and fruit juices, dark green leafy vegetables and canned fish with soft bones. If you take a calcium supplement or multivitamin, choose one that contains vitamin D.

Vitamin B-12: Many people over 50 years old do not get enough vitamin B-12. Fortified cereal, lean meat and some fish and seafood are sources of vitamin B-12. Ask your doctor or a registered dietitian if you need a vitamin B-12 supplement.

Fiber: Eat more fiber-rich foods to help stay regular. Fiber also can help lower your risk for heart disease, control your weight and prevent type 2 diabetes. Choose whole-grain breads and cereals and eat more beans and peas. Fruits and vegetables also provide fiber.

Potassium: Increasing your intake of potassium along with reducing sodium (salt) may lower your risk of high blood pressure. Fruits, vegetables and low-fat or fat-free milk and yogurt are good sources of potassium. Choose and prepare foods with little or no added salt.

For more information about the nutritional needs of older adults, contact a registered dietitian.

Produced by ADA’s Public Relations Team