60-plussers should pay even more attention to their diet

As life expectancy increases with improved medical management of diseases, adults over the age of 60 should not overlook the importance of daily nutrition in preserving quality of life in the decades to come.

Dr Charlene Wolberg is a general practitioner (GP) with a Master’s in nutritional science who practises at the Netcare Linksfield Hospital.

She points out that while ageing is governed by uncontrollable biological processes that occur naturally, lifestyle modifications can go a long way towards preserving quality of life and healthy ageing.

“One of the most important factors influencing our continued optimal well-being and promoting longevity is maintaining good nutritional eating patterns.

“Several factors must be considered in the diets of individuals in the 60- to 70-year age group. As we age, our general energy requirements decrease due to lower activity levels and a reduced metabolic rate.

“While older adults often need fewer calories to maintain a healthy weight, there can be concerns if an elderly person has problems with chewing, swallowing and absorbing nutrients from the gut,” she says.

“There is also an important social component to meals. Eating and preparing meals for one person often results in less effort being put into food preparation. This can result in the classic ‘tea-and-toast’ diet often seen in older patients, which is unlikely to provide the right combination of nutrients required as we age.

“Eating together with others can encourage the appetite and create a positive social environment, and the value of preparing wholesome meals should not be underestimated.”

Protein
“Sarcopenia, the age-related loss of muscle mass, is a common phenomenon among older people and can lead to decreased strength, loss of function and mobility, and may worsen the severity of age-related health issues,” Wolberg points out.

“Optimal protein in our diets is essential as we age, and general recommendations for daily protein intake in older patients vary between 1.2g and 2g per kilogram of body weight, although these would be personalised according to factors such as the person’s activity level, health status or existing medical conditions.

Good dietary sources of protein can be plant-based – beans, peas, lentils, nuts and soy products. Animal products include fatty fish, eggs, dairy and lean meats.

“Plant-based sources of protein are usually lower in saturated ‘bad’ fats, contain no cholesterol and provide fibre, although it is important to note that some soya products might be ultra-processed and could contain high levels of salt,” Wolberg says.

Fatty fish has the additional so-called good fats, including Omega-3 fatty acids, which can help protect heart and brain health.

Carbohydrates
“It is essential to include a variety of good sources of whole grain or low glycaemic index carbohydrates in the diet, as these provide dietary fibre, which helps with digestion, prevents constipation, supports heart health and provides essential vitamins, minerals and antioxidants,” she says.

Consider including bran, oats, rye bread, brown rice and various fruits and vegetables, such as blackberries, blueberries, citrus fruits, apples, avocados, bananas, as well as leafy greens, sweet potatoes, broccoli, carrots, tomatoes, and peppers, in your daily diet.

Better fats
Eat less of the so-called bad fats, which include meat, solid cheeses and full cream dairy products, and aim for more of the ‘good’ fats, monounsaturated fats, including olive and canola oils, avocado, nuts, nut butters, seeds and polyunsaturated fats, such as salmon and raw nuts.

Vitamins and minerals
“Senior citizens are at risk for various vitamin and mineral deficiencies, particularly those who typically follow a tea-and-toast diet,” Wolberg warns.

“Sufficient Vitamin D is vital for bone health, reducing the risk of osteoporosis and bone fractures as we age. A few minutes of sunlight exposure, fortified foods and supplements are good sources of this micronutrient.

Calcium is also essential for bone health. Older people might require a higher intake to slow down age-related bone loss. Good sources include dairy products, green leafy vegetables, sardines and foods fortified with calcium.

“Vitamin B12 is crucial for maintaining healthy nerve and red blood cells, yet our body’s ability to absorb it can decrease with age, and it can be a side-effect of certain medications. Consider including fortified breakfast cereals or taking dietary supplements.

“Iron is crucial for carrying oxygen in red blood cells and supporting energy levels, and good dietary sources include green leafy vegetables, meat, chicken, liver, beans, eggs, nuts and seeds,” she recommends.

“Dehydration can also be a concern for older adults. One of the reasons is that the desire to drink, feeling thirsty, is often reduced as we age. Keep drinking fluids such as water, low-fat milk or small amounts of pure fruit juice throughout the day, and limit alcohol consumption,” Wolberg says.

Top tips for senior nutrition:
• Eat a wide variety of nutrient-dense foods, which provide a lot of nutrients for the calories they contain;
• Limit added sugars, salt and unhealthy fats;
• Consider supplements or added protein shakes if needed;
• Stay hydrated but limit alcohol consumption;
• For a personalised nutrition plan, speak to a registered dietitian or your doctor.