Water:

The thirst mechanism declines with increasing age and is associated with a decreased kidney function, low amounts of total body water and reduced fitness level. Dehydration is one of the most frequent causes of hospitalization among people over age 65, and research shows that about ½ of those hospitalized for dehydration die within a year. Dehydration is a major contributor to constipation, a major problem with the elderly. Water is especially important when the weather is very hot or very cold. It acts as a body temperature control. In the summer, perspiring keeps bodies cool, in winter, water acts as insulation.
It is recommended that individuals drink at least 8 cups of liquids per day (preferably water.)

Carbohydrate:

Impaired insulin utilization in an older person may be improved by a lower intake of simple sugar and an increase in intake of complex carbohydrate and soluble fiber in the diet. Current recommendations favor an increase in complex carbohydrates from the average amount of 45-50% of total calories to at least 55%. This will help to increase the intake of fiber and most vitamins and minerals. Good sources of complex carbohydrates are whole grain breads and cereals, starchy vegetables such as potatoes and corn, beans, peas and lentils.

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Fruits and Vegetables:

Fruits and vegetables are best consumed as fiber-rich whole foods, not juice. Vibrantly colored fruits - dark green, orange, red or yellow-are richest in essential nutrients. In addition, vegetables in the cabbage family like broccoli, cauliflower, kale and mustard greens are rich in cancer-blocking chemicals.

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Protein (Meat and Dairy):

Even though the amount of total protein in the body of an elderly person is only about 70% percent of that of a younger person, protein needs may actually rise. Recent research has suggested that the protein needs of the elderly may be closer to 1-1.25 gm/kg body weight, rather than the suggested RDA for adults of .8g/kg. Although protein deficiency is unlikely in the American elderly population, protein-calorie malnutrition has been seen and tends to be a problem with elderly men who live alone. Protein deficiency causes problems such as edema, fatigue, muscle weakness, tissue wasting and slow wound healing. Immunity is also impaired with a protein deficiency and can lead to infections and diseases that are difficult to recover from. Good sources of protein include: lean meats, poultry, fish, eggs, lowfat or nonfat dairy products such as milk, yogurt and cheeses, vegetarian sources such as beans, peas and lentils, tofu and soy products.

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Fat:

Intake should be limited to no more than 30% of total calories-with a reduction of saturated fat to less than 7% of the total fat intake, monounsaturated fats 10% or more, polyunsaturated fats at 10% or less. Good sources of monounsaturated fats include olive oil and canola oil.

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Vitamin A:

The margin of safety for vitamin A intake in the elderly may not be as great as in younger people because liver stores are already maximal, thus reducing the ability to store any excess.

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Vitamin D:

Changes in the metabolism of vitamin D may occur with aging. Recent studies show that poor vitamin D status may be increasing the risk of diabetes among older people. It has been shown that deficiencies are very common among elderly people, especially if fortified food products are not consumed.

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Vitamin E:

Vitamin E studies indicate that it seems to play a role in slowing the onset of age-related health problems such as macular degeneration, cataracts, cancer, heart disease and decreased immune function, primarily due to its role as an antioxidant.

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Vitamin K:

A study conducted recently at Harvard University has suggested that women need vitamin K daily to reduce the risk of hip fractures.

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Vitamin B1:

The B vitamins are among the nutrients involved in maintaining healthy energy metabolism, and thiamin is included in this group. It is believed that aging reduces the ability for the human body to absorb thiamin.

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Vitamin B6:

The metabolic and physiologic changes that come with aging can affect the status of vitamin B6, and together with B12 and folate can impact general health, particularly in cognitive function and heart disease.

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Vitamin B12:

Absorption of vitamin B12 decreases with age or with a deficiency of iron and vitamin B6.

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Folic Acid:

Folate status may be related to medications, health and financial status. Plasma homocysteine, a blood protein linked to clogging of arteries, may be a more sensitive indicator of folate deficiency than is serum folate in the elderly. The predominant cause of homocysteine blood concentrations above the low, normal base line is inadequate blood folate.

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Vitamin C:

Research data has shown that the risk of developing cataracts was significantly reduced in an elderly population that consumed supplements of vitamin C and vitamin E.

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Selenium:

Selenium functions as an antioxidant, preventing damage to cells and premature aging.

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Calcium:

Bone loss due to osteoporosis and the reduction of gastric juices associated with aging and the resulting failure to absorb calcium efficiently suggests the need for increased calcium intakes in the older adult.

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Sodium:

Sensitivity to salt seems to increase with age. Sustained over-consumption of sodium, particularly as salt (sodium chloride), has been related to the development of hypertension in "salt sensitive" individuals. Also, when consumed in excess, sodium may increase calcium losses in the urine and may thus reduce bone density.

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