Nutrition as We Age: Following the Dietary Guidelines for Healthful Eating

Nutrition is crucial for preventing chronic diseases and supporting healthy aging. Older adults are at greater risk of heart disease, cancer, and health conditions related to changes in muscle and bone mass, such as osteoporosis.

To mitigate these risks, older adults can consume nutrient-dense foods and maintain an active lifestyle. They generally have lower calorie needs but similar or increased nutrient needs compared to younger adults due to less physical activity, changes in metabolism, and age-related loss of bone and muscle mass.

Nutrient needs in this population are also affected by chronic health conditions, use of multiple medicines, and changes in body composition.

The Healthy Eating Index (HEI) measures diet quality based on the Dietary Guidelines for Americans, and older adults have the highest diet quality. Eating more fruits, vegetables, whole grains, and dairy improves diet quality, while cutting down on added sugars, saturated fat, and sodium. Support from health professionals, friends, and family can help older adults meet food group and nutrient recommendations.

Eating enough protein helps prevent the loss of lean muscle mass, but older adults often eat too little protein, especially adults ages 71 and older. They should consider seafood, dairy, fortified soy alternatives, beans, peas, and lentils as great sources of protein. Health professionals can help older individuals get enough vitamin B12 by ensuring they consume enough through foods like breakfast cereals.