According to the Office of Disease Prevention and Health Promotion<\/a>, most older adults have lower calorie needs but similar or even increased nutrient needs compared to younger adults. <\/p>\n \u201cFollowing a healthy dietary pattern and making every bite count is particularly important to this age group,\u201d the office has said. That\u2019s why, according to Mayo Clinic registered dietitian Katherine Zeratsky<\/a>, \u201cOlder people need to be thoughtful about their calories also being nutrient-dense.\u201d<\/p>\n But why in the world, when you\u2019re done with those growth spurts and reproductive years, do you need more nutrients? \u201cOlder bodies don\u2019t absorb vitamins and minerals as well,\u201d explained Dr. Sean Ormond<\/a>. \u201cYou need more calcium, vitamin D and B12. It\u2019s like your body becomes higher maintenance \u2014 and every bite matters a bit more.\u201d<\/p>\n Even if you\u2019re getting enough (or more than enough) calories, poor-quality choices can impact your health. \u201cTo put it bluntly, malnutrition will kill somebody faster than heart disease,\u201d said registered dietitian Lisa Hugh<\/a>. <\/p>\n You probably need more fiber, hydration and protein.<\/strong><\/p>\n Many experts named a \u201cbig three\u201d of shortfalls they see in older patients. \u201cProtein, fiber and hydration often fall through the cracks,\u201d said Mackenzie Burgess<\/a>, a registered dietitian nutritionist (RDN) and partner for Butcher\u2019s Bone Broth. <\/p>\n \u201cYou don\u2019t need a lifetime of perfect eating for it to be worth it. Start now, and you\u2019ll feel the difference.\u201d<\/p>\n – Dr. Sean Ormond<\/p>\n<\/blockquote>\n Some doctors are fully on board with team fiber, including Dr. Supriya Rao<\/a>, a board-certified physician in internal medicine, gastroenterology, obesity medicine and lifestyle medicine. She wishes she could shout \u201cfiber, fiber, fiber\u201d from the rooftops. The recommended daily fiber intake<\/a> for people aged 60 and older is 30 grams for men and 21 grams for women, but her patients fall short of that goal. \u201cMost Americans don\u2019t get that recommended dietary allowance (RDA) of fiber,\u201d she explained. Seniors can miss out on fibers because of issues including appetite, access to certain foods, fixed incomes and dental health.\u201d<\/p>\n Dr. Asim Cheema<\/a>, who specializes in internal medicine and cardiology, notices both fiber and hydration issues in many patients. \u201cNot eating enough fiber can cause constipation and also raise cholesterol. One thing I see a lot is older adults not drinking enough water. They don\u2019t feel thirsty as often, so it just slips their mind. These are basics that are easy to overlook but really affect how people feel day to day.\u201d<\/p>\n Flashpop via Getty Images<\/p>\n \u201cI often emphasize that having some healthy fat stores is actually protective as we age,” said Dr. Elaine Healy.<\/p>\n Next, there\u2019s the issue of protein. As you age, you\u2019re already facing a decrease in muscle mass, and that\u2019s a concern, even if you\u2019ve never been the body-building type. According to Dr. Shawn George<\/a>, an internal medicine physician, \u201cLoss of muscle can lead to weakness, falls and a decline in mobility. To combat this, protein needs actually increase with age, as it helps maintain muscle mass and strength.<\/p>\n \u201cI recommend older patients focus on consuming higher amounts of protein throughout the day, sources like lean meats, eggs, beans and Greek yogurt, spread across meals, rather than relying on just one protein-heavy meal. For someone in their 60s or beyond, aiming for at least 1.2 grams of protein per kilogram of body weight per day is a good target. It\u2019s about making sure the body has the building blocks it needs to stay strong and functional for as long as possible.\u201d<\/p>\n Every bite counts, these experts said. Dr. Tamea Evans<\/a>, an internal medicine physician and diabetologist, suggested that seniors should focus on high-impact foods, which she described as those that pack a nutritional punch even in smaller, more senior-friendly sized portions. She used natural peanut butter as an example: \u201cIt\u2019s a great source of healthy fats, some sugar, calories, protein, vitamins and minerals, all in one spoonful. The key is choosing foods that are rich in things such as fiber and good fats, so every bite counts.\u201d<\/p>\n Instead of focusing on weight, focus on strength instead.<\/strong><\/p>\n In addition to nutrition, there\u2019s also the issue of weight. Happily, there might be some good news here from Rao. \u201cBeing in shape is actually better for longevity than being skinny,\u201d she said. \u201cAs you age, you want to focus on maintaining strength and mobility, rather than just weight. Ensuring that you maintain lean muscle mass is crucial as you age.\u201d<\/p>\n \u201c\u201cThe body may not bounce back like it used to, but it\u2019s still incredibly responsive to care \u2014 especially when you give it better fuel.\u201d\u201d<\/p>\n – Dr. Raj Dasgupta<\/p>\n<\/blockquote>\n \u201cI wouldn\u2019t obsess over the scale, but staying strong matters more than ever,\u201d Burgess said. \u201cIt\u2019s less about a goal weight and more about keeping your heart, muscles and joints in tip-top shape.\u201d<\/p>\n A few more pounds might even be a good idea, said Dr. Elaine Healy<\/a>, vice president of medical affairs and medical director at United Hebrew Geriatric Center. \u201cI often emphasize that having some healthy fat stores is actually protective as we age. Particularly for older women, who may have been naturally slender their whole lives, it\u2019s important not to fear a few extra pounds. It\u2019s not about promoting obesity, but rather ensuring there are enough reserves to withstand health challenges.\u201d<\/p>\n\n
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