Eating healthy becomes especially important as you age.

That’s because aging is linked to a variety of changes, including nutrient deficiencies, decreased quality of life and poor health outcomes.

Luckily, there are things you can do to help prevent deficiencies and other age-related changes. For example, eating nutrient-rich foods and taking the appropriate supplements can help keep you healthy as you age.

This article explains how your nutritional needs change as you age, including how to address them.

How Does Aging Affect Your Nutritional Needs?

Aging is linked to a variety of changes in the body, including muscle loss, thinner skin and less stomach acid.

Some of these changes can make you prone to nutrient deficiencies, while others can affect your senses and quality of life.

For example, studies have estimated that 20% of elderly people have atrophic gastritis, a condition in which chronic inflammation has damaged the cells that produce stomach acid 

Low stomach acid can affect the absorption of nutrients, such as vitamin B12, calcium, iron and magnesium 

Another challenge of aging is a reduced need for calories. Unfortunately, this creates a nutritional dilemma. Older adults need to get just as much, if not more, of some nutrients, all while eating fewer calories.

Fortunately, eating a variety of whole foods and taking a supplement can help you meet your nutrient needs.

Another issue people may experience as they age is a reduction in their body’s ability to recognize vital senses like hunger and thirst 

This could make you prone to dehydration and unintentional weight loss. And the older you get, the harsher these consequences may be 

SUMMARY:

Aging is linked to muscle loss, thinner skin and reduced stomach acid. Your ability to recognize hunger and thirst may also be reduced as you age.

Needing Fewer Calories, but More Nutrients

A person’s daily calorie needs depend on their height, weight, muscle mass, activity level and several other factors.

Older adults may need fewer calories to maintain their weight, since they tend to move and exercise less and carry less muscle 

If you continue to eat the same number of calories per day as you did when you were younger, you could easily gain extra fat, especially around the belly area 

This is especially true in postmenopausal women, as the decline in estrogen levels seen during this time may promote belly fat storage (7).

However, even though older adults need fewer calories, they need just as high or even higher levels of some nutrients, compared to younger people.

This makes it very important for older people to eat a variety of whole foods, such as fruits, vegetables, fish and lean meats. These healthy staples can help you fight nutrient deficiencies, without expanding your waistline.

Nutrients that become especially important as you age include protein, vitamin D, calcium and vitamin B12.

SUMMARY:

Older adults generally need fewer calories. However, their nutrient needs are just as high or higher than when they were younger. That’s why eating nutrient-rich, whole foods becomes extremely important.

You Can Benefit From More Protein

It’s common to lose muscle and strength as you age.

In fact, the average adult loses 3–8% of their muscle mass each decade after age 30 .

This loss of muscle mass and strength is known as sarcopenia.

It’s a major cause of weakness, fractures and poor health among the elderly 

Eating more protein could help your body maintain muscle and fight sarcopenia

One study followed 2,066 elderly people over three years. It found those who ate the most protein daily lost 40% less muscle mass than people who ate the least 

Also, a review of 20 recent studies in elderly people found that eating more protein or taking protein supplements may slow the rate of muscle loss, increase muscle mass and help build more muscle 

Furthermore, combining a protein-rich diet with resistance exercise seems to be the most effective way to fight sarcopenia 

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SUMMARY:

Eating a protein-rich diet could help fight sarcopenia, the age-related loss of muscle and strength. Research shows you may get the most benefits if you combine a protein-rich diet with resistance exercise.

You May Benefit From More Fiber

Constipation is a common health problem among the elderly.

It’s especially common in people over 65, and it’s two to three times more common in women.

That’s because people at this age tend to move less and be more likely to take medications that have constipation as a side effect

Eating fiber may help relieve constipation. It passes through the gut undigested, helping form stool and promote regular bowel movements

In an analysis of five studies, scientists found that dietary fiber helped stimulate bowel movements in people with constipation

Additionally, a high-fiber diet may prevent diverticular disease, a condition in which small pouches form along the colon wall and become infected or inflamed. This condition is especially common among the elderly

Diverticular disease is often viewed as a disease of the Western diet. It’s incredibly common, affecting up to 50% of people over age 50 in Western countries.

Conversely, diverticular disease is almost absent in populations with higher fiber intakes. For example, in Japan and Africa, diverticular disease affects less than 0.2% of people

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SUMMARY:

Bowel-related issues, including constipation and diverticular disease, can occur as you age. You can help protect yourself by increasing your fiber intake.