The importance of nutrition as we age
Nutrition
05/10/2024Over time, the body’s energy and protein needs change. It adapts. That is why nutrition must also evolve with age.
Over time, the body’s energy and protein needs change. It adapts. That is why nutrition must also evolve with age.
Our bodies, and thus our needs, change throughout our lives, and food intake gradually decreases as we age. For instance, an elderly person consumes, on average, 20 to 25% less energy compared to a young adult.
This is explained by the progressive decline in physical activity and its intensity and by normal physiological, social, and environmental changes. Furthermore, when faced with stress, such as illness, grief, or depression, eating behavior can be disrupted. In addition, elderly people tend to experience a feeling of fullness more quickly during meals, leading to a reduction in food intake.
Changes in body composition
A decreased physical activity combined with less nutritional intake partially explains the body composition changes seen as we age:
- Muscle mass decreases by 1 to 2% per year starting at age 50.
- Bone mass and density decrease, leading to osteoporosis, which affects more than 50% of women over the age of 80.
- Fat mass increases.
- Water reserves decrease.
Increased energy and protein needs:
Dietary adjustments are needed to meet these changes, as the protein requirements of elderly individuals are higher than those of younger adults. Protein needs are estimated to be 1 to 1.2 g/kg/day for elderly people and may increase to 1.5 g/kg/day in cases of malnutrition.
For an elderly person weighing 60 kg, this corresponds to 60 to 72 grams of protein per day. In the case of malnutrition, this increases to 72 to 90 grams of protein per day.
As for energy needs, they are estimated at 30kcal/kg body weight/day, or 1800 kcal for a person weighing 60kg.
For these reasons, elderly people are at an increased risk of weight loss and malnutrition, especially if they are isolated.
Maintaining a varied, balanced, and high-quality diet:
It can sometimes be difficult to eat properly and in sufficient quantity. Here are some guidelines to help ensure an adequate energy and protein intake:
- No food is forbidden. Except in cases of specific health problems (and as prescribed), restrictive diets are not recommended for elderly people.
- Proteins can come from plant-based proteins (grains and legumes) and animal-based proteins (meat, dairy products, fish, and eggs).
- It is preferable to distribute protein intake evenly across the three main meals.
As we age, it is important to maintain a varied and balanced diet and engage in physical activity suited to one’s capabilities.
| French - Nutritional guidelines for elderly people | ||
|---|---|---|
| Fruits and vegetables | At least 5 servings per day = 2 vegetables + 3 fruits or 3 vegetables + 2 fruits | They can be more easily consumed in the form of gazpachos, smoothies, fruit salads, cooked fruits, and even at breakfast |
| Bread and other cereal products, potatoes, and legumes | At every meal or as snacks | Legumes are valuable because they are rich in fiber and plant-based proteins. Whole grain breads or cereal breads are higher in fiber |
| Milk, dairy products, cheeses | 3 to 4 servings per day | These can be included at breakfast or in dishes. Vary the forms: drinking yogurts, blue cheese, Emmental, etc. |
| Meat, poultry, fish, eggs | Twice a day | If eating them is difficult, they can be incorporated into dishes like shepherd's pie, mixed salads, stuffed vegetables, etc. |
| Fats | Vary the sources throughout the day | Butter, cream, olive oil, rapeseed oil, walnut oil, etc. |
| Sweet products | As part of meals or as snacks | Jams, honey, chestnut cream can be used to enhance dairy products and for enjoyment |
| Drinks | 1.6 to 2.0 L | Water, sparkling water, flavored water, herbal teas, etc. |
| Physical activity | Move every day as much as possible | Go grocery shopping, take a walk in the garden or around the neighborhood, visit a loved one, etc. |
References:
- Haute Autorité de Santé (HAS), Stratégie de prise en charge en cas de dénutrition protéino-énergétique chez la personne âgée, Avril 2007.
- HCSP, avis relatif à la révision des repères alimentaires pour les personnes âgées, 2021.
- Soriano G, Rolland Y (2019) Nutrition, physiologie et physiopathologie du vieillissement. In : Questions de nutrition clinique de la personne âgée. Editions de la SFNCM, Chap 1, pp 7-18.
- Hébuterne X, Bonnefoy M (2019) Stratégie de prise en charge de la dénutrition chez la personne âgée. In : Questions de nutrition clinique de la personne âgée. Editions de la SFNCM, Chap 4, pp 41-49.
- Vaillant M-F, Walrand S (2019) Quelle prise en charge diététique proposer ? In : Questions de nutrition clinique de la personne âgée. Editions de la SFNCM, Chap 5, pp 51-70.
- Volkert D, et al. ESPEN practical guideline: Clinical nutrition and hydration in geriatrics. Clin Nutr 2022 41(4):958-989.
- Russell RM, et al. Modified Food Guide Pyramid for people over seventy years of age. J Nutr. 1999 Mar;129(3):751-3.
Know more about the subject
Caregivers
Tips for caregivers
As a caregiver, it can be challenging to help your loved one get the nutrition they need.
Lifestyle
All about proteins
Feeling low on energy? Here are some tips to help support your energy levels.
Lifestyle
7 tips to ignite your energy levels
As a caregiver, it can be challenging to help your loved one get the nutrition they need.
