Geriatric Nutrition: Key Nutritional Needs in Older Age

Many changes take place in our bodies as we age, and these changes also affect our nutritional needs. Suitable nutrition is very important if older people are to keep living a healthy, good-quality life. This is where geriatric nutrition comes in: a specialist area of nutrition that aims to meet the body's essential nutritional needs in older age.

The Importance of Nutrition in Older Age

Ageing brings many physiological changes, such as a slower metabolism, less muscle mass and lower bone density. These changes also affect nutritional needs and eating habits. Eating well can support the general health of older people and their quality of life.

Key Nutritional Needs

The key nutritional needs for geriatric nutrition are in general as follows:

Protein

Protein is vital for maintaining and repairing muscle mass. Muscle loss is common in older people and can increase the risk of falls and injuries. Getting enough protein can help limit muscle loss and support general health.

• Sources: Lean meat, chicken, fish, eggs, pulses, milk and dairy products.
• Intake: A commonly cited general guide is at least 1 to 1.2 grams of protein per kg of body weight a day, though individual needs differ and should be checked with your doctor or dietitian, especially if you have kidney problems.

Calcium and Vitamin D

Bone health is critical for older people. Calcium and vitamin D are needed to maintain bone density, which is relevant to the risk of osteoporosis.

• Calcium sources: Milk, yoghurt, cheese, leafy green vegetables, almonds and tofu.
• Vitamin D sources: Sunlight and, where your doctor advises, vitamin D supplements.

Fibre

Fibre is important for digestive health and helps with common digestive problems such as constipation. A diet rich in fibre also supports heart health and may help with healthy cholesterol levels.

• Sources: Wholegrains, fruit, vegetables, pulses, nuts and seeds.
• Intake: About 21 grams a day for women and 30 grams a day for men.

Water

The sense of thirst can fade in older people, which increases the risk of dehydration. Drinking enough water is necessary for the body's functions to work properly.

• Intake: It is important to drink at least 8 glasses (about 200 ml each) of water a day, unless your doctor has advised you to limit fluids.

Omega-3 Fatty Acids

Omega-3 fatty acids support heart health, may help keep inflammation in check and support brain function. They are especially relevant for maintaining memory and cognitive function in older people.

• Sources: Fish (salmon, sardines), flaxseeds, chia seeds, walnuts and, if your doctor advises, fish oil supplements.

Geriatric Nutrition Strategies

Geriatric nutrition strategies are in general as follows. Remember, however, that a nutrition plan should be tailored to the individual.

• Balanced and varied eating: Eating a balanced and varied diet at every meal helps the body get all the nutrients it needs. It is important to eat vegetables and fruit of different colours and types, wholegrains, protein sources and healthy fats.
• Small, frequent meals: Older people may have a smaller stomach capacity, and large meals can be uncomfortable. Eating small, frequent meals makes digestion easier and helps keep energy levels steady.
• Supplements: In some cases it can be hard for older people to meet all their nutritional needs from food alone. Supplements taken on the advice of a doctor or dietitian (for example vitamin D, vitamin B12 and calcium) can help make up for shortfalls.
• Reducing salt and sugar: High salt and sugar intake may raise the risk of high blood pressure, heart disease and diabetes, so it is important for older people to limit them. Use spices and herbs to flavour food.
• Enough physical activity: Nutrition is only one part of a healthy life. Enough physical activity helps maintain muscle mass, supports bone health and supports general health. Gentle walks, stretching and low-intensity exercise are suitable for older people, once checked with their doctor.

Geriatric nutrition is vitally important for a healthy, good-quality life in older age. Getting enough of the key nutrients, such as protein, calcium, vitamin D, fibre, water and omega-3 fatty acids, supports the general health of older people. Balanced and varied eating, small and frequent meals, supplements where advised, less salt and sugar, enough physical activity and social support all help older people meet their nutritional needs.

Remember that healthy ageing starts with good eating habits!

This article is for general information only; please consult your doctor and dietitian about your own situation.