Do Nutritional Needs Change With Age?

With age, the requirements for some nutrients change. The needs for some vitamins and minerals increase, for others they decrease.

Vitamin D . The daily dose is 5 µg. In people over 50, it rises to 10 µg. In people over 70 years, the requirements for daily intake of vitamins. D is already 15 µg. The reasons for these increased needs is the reduced ability to synthesize the vitamin in the skin.

Increased calcium requirements from 1000 mg in young people to 1200 mg in adults over 51 years of age. The reasons - reduced bone density, reduced absorption of calcium from food.

The need for fiber is reduced . In a young person, the daily dose of fiber should be about 38 g. In adults over 51 g, the daily dose should not exceed 30 g. The reason is a reduction in nutritional needs and energy input through food.

The need for iron is reduced from 18 mg daily to 8 mg in older women after 51 years. The main reason is the cessation of menstruation.

Energy needs decrease with age . This is due to a decrease in muscle mass and a slowdown in metabolism. At this age, most people drastically change their lifestyle and significantly reduce their physical activity.

Experts claim that energy needs decrease by about 7-10 kcal each year. This means that if at the age of 20 we need 2000 kcal per day, then at the age of 70 we need no more than 1650 kcal.

Due to the general change in lifestyle and reduced energy needs, older people should pay attention to their diet. Emphasis should be placed on foods with high nutritional value, which provide the necessary nutrients to the body, but are low in energy to avoid gaining weight.

Low energy foods are fried foods, fast food, carbonated drinks, etc. They provide large amounts of energy to the body, but almost no nutrients. High food products are for example spinach, broccoli, whole grains, yogurt, fish.

The macronutrients that older people need to get. To reduce the risk of heart disease and other chronic diseases, it is recommended that the total amount of fat does not exceed 20 to 35% of the total menu. And no more than 10% of the fat to be saturated (of animal origin) 

The required amount of carbohydrates in an adult is about 130 g per day. They are needed to maintain optimal glucose levels to ensure brain activity.

Fiber is also a carbohydrate. In the elderly, they should not be more than 20-30 g per day to avoid conditions such as constipation, diverticula, maintaining optimal levels of glucose and lipids. 

Daily protein requirements do not change with age - 0.8 g / kg body weight. Protein is extremely important for maintaining muscle and bone mass, supporting the immune system and rapid wound healing and recovery after illness.

Protein-rich foods also contain many vitamins and minerals that are often absent in the diet of the elderly.
 

Micronutrients in the diet of the elderly. Preventing and reducing the risk of osteoporosis is the number one priority for people over 50. There is a need for additional vitamin supplementation. D and calcium, due to reduced intestinal resorption and reduced vitamin synthesis. D.

Very often sunscreens are used, which protects the skin from harmful radiation, but interferes with the synthesis of vitamins. D. In some people, due to lactose intolerance, dairy products are stopped, which limits calcium intake. It is extremely important to get adequate amounts of vitamin D and calcium for the age. 

Older people should follow the intake of B vitamins, especially vitamins. B12, B6 and folate. Inadequate amounts of these vitamins lead to increased levels of the amino acid homocysteine in the blood. This condition is associated with an increased risk of dementia, Alzheimer's disease, decreased cognitive abilities.

Fluid intake. Fluid needs do not change with age. It is recommended to drink about 2 - 2.5 liters of fluid per day. With age, the feeling of thirst decreases, which makes older people prone to dehydration and hypernatremia (increased levels of sodium in the blood).

Some people intentionally reduce fluid intake due to conditions such as incontinence or frequent urination. This could endanger their health. Adequate fluid intake is extremely important.4653