Golden foods for your golden years

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

Dr Charlene Wolberg, a general practitioner (GP) with a master’s in nutritional science who practises at Netcare Linksfield Hospital, points out that while naturally occurring biological processes underlying ageing cannot be controlled, lifestyle modifications can help preserve 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 need to be considered in the diets of individuals in the 60- to 70-year age group. As we age, our general energy requirements decrease because of lower activity levels and a reduction in 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 absorption of 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 with others can encourage the appetite and create a positive social environment. The value of preparing wholesome meals should not be underestimated.”

Protein

“Sarcopenia, 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,” Dr 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 need to be personalised according to factors such as the person’s activity level, health status, or existing medical conditions.”

Good dietary sources of protein can come from either plant-based sources, such as beans, peas, lentils, nuts, and soy products, or animal products, including 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 may be ultra-processed and could contain high levels of salt,” Dr Wolberg says.

Fatty fish have additional so-called good fats, including Omega-3 fatty acids, which can help protect both 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 supplies essential vitamins, minerals and antioxidants,” she says.

Consider including bran, oats, rye bread, brown rice, and a variety of fruits and vegetables, such as blackberries, blueberries, citrus fruits, apples, avocados, bananas, 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 oil, canola oil, 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,” Dr Wolberg warns.

“Sufficient vitamin D is important 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 individuals may 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 important for maintaining healthy nerve cells and red blood cells, yet our body’s ability to absorb it can decrease with age, and as a side effect of certain medications. Consider including fortified breakfast cereals, or you may be advised to take dietary supplements.

“Iron is also 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 reason is that the desire to drink or 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,” Dr Wolberg says.

Five top tips for senior nutrition:

1. Eat a wide variety of nutrient-dense foods, which provide a lot of nutrients for the calories they contain.

2. Limit added sugars, salt and unhealthy fats.

3. Consider supplements or added protein shakes if needed.

4. Stay hydrated. Limit alcohol consumption.

5. For a personalised nutrition plan, speak to a registered dietitian or your doctor.