Nutrition in Adult and in Aging

Feeding the Adult

Adulthood To stay healthy, the following guidelines must be observed by
 The period of life when one has attained full growth and adult men and women:
maturity. 1. Eat a variety of foods.
 As related to dietary needs, adulthood pertains to the years 2. Maintain the ideal weight.
between ages 21 and 50 without stresses such as pregnancy, 3. Avoid too much fat, saturated fat, and cholesterol
lactation and convalescence. 4. Eat foods with adequate starch and fiber.
 Proper nutrition needs emphasis in adulthood, since it is the 5. Avoid too much sugar.
longest period of the life cycle and possible the peak productive 6. Avoid too much sodium.
years. 7. Drink alcohol moderately.
 Ideally, one should reach adulthood with established sound
eating habits.
 If changes are to be instituted in the adults dietary practices, Senescence
resistance would be most likely encountered; hence the The process of growing old or the period of old age.
importance of proper training in food selection and regularity
of eating as early I life as possible. Gerontology – the study of the phenomena of old age.
Geriatrics – the treatment of the accompanying diseases of old
Nutritional Management age.
 Should include maintenance of the desirable body weight and Elderly or senior citizen – are person belonging to the period of
prevent overweight and obesity which increases the chances of old age.
developing chronic disorders associated with aging like Senile – often clinically associated with an old man with mental
hypertension, increased blood cholesterol and diabetes. and physical weakness, a meaning, which should not be
 Overweight is defined as a body mass index (BMI) of 25 or attached to a normal aged person.
higher; obesity is defined as a BMI of 30 or higher.
 A decrease of 3% is suggested by FAO (Food and Agriculture
Organization) for each decade of 30-39 years and 40-49 years Food Needs of the Aging and the Aged
because the resting metabolic rate declines brought about by  Good nutrition contributes to the health of elderly people
loss of lean body mass compensated for by accumulation of fat. and their ability to recover from illness.
 Studies of energy expenditure and food intake of healthy adult  Aging is accompanied by physiologic, psychosocial, and
males with an average weight of 56 kg show that 2,580 kcal/day environmental changes which can ultimately affect dietary
(44 kcal/kg) adequately cover their average energy intake and nutritional status.
expenditure.  Aging is also associated with decreased physical activity and
 For females with an average weight of 48 kg needs 1,920 kcal or progressive depletion of lean body mass.
40 kcal/kg to maintain body weight.  Geriatric nutrition is concerned mainly with the conservation
 While caloric need decreases, the requirements for certain of good health and the prevention of chronic degenerative
nutrients such as protein, vitamin C, vitamin D, vitamin B12, diseases to which the elderly is prone to, such as arthritis,
and Calcium may increase with aging. rheumatism, gout, coronary heart disease, and diabetes.

 Elderly persons are advised to cut down gradually on their

food intake especially if their lifestyle becomes more
sedentary.
 However, they should retain the more nutritious foods such
as vegetables, fruits, cereals, low-calorie foods, and milk.
 Eliminate the high-caloric foods such as sugar in beverages,
candies, cakes, and confectionaries.
Nutrient Allowances
The nutrient allowances of elderly, based in the Philippine RENI Foods that Help Slow Down Aging
are divided into 2 groups: Aged 50-69 and Aged 70 years and 1) Nuts
older. 2) Wheat germ
 Calories – A reduction of calories is recommended because of 3) Whole bran
reduced basal metabolism and physical activity. The 4) Oatmeal
recommended decrease in calorie intake is as follows: 5) Chicken legs
45-55 years – 7.5% decrease 6) Spinach
55-65 years – 7.5% decrease 7) Pinto beans
After 65 years – 10% decrease 8) Sardines
 Proteins – An allowance of 1.1 g/kg body weight is required. 9) Red salmon
This is necessary for the prevention of progressive tissue 10) Peas.
wasting and susceptibility to disease and infection. 11) Lima beans and white beans.
 Vitamins and Minerals – Vitamins A, B12, C and D are normally
depleting together with minerals such as Iron, Zinc, Calcium and
Folate due to physiologic changes in the body.
 Osteoporosis is often regarded as a manifestation of the
aging process. Calcium supplementation induces calcium
retention and relieves symptoms.
- Higher intake of dietary vitamin B12, may be beneficial to
correct pernicious anemia.
 Water and Fiber – Water and fiber helps control constipation
that frequently occurs among elderly people because of
reduced gastric motility, diminished bulk or fiber in the diet,
and decreased physical activity.
- About 6-8 glasses should be consumed daily.

How to Live Longer

1. Avoid red meat and substitute fish whenever possible in diet.
2. Eat vegetables rich in beta-carotene (broccoli, spinach, carrots,
sprouts, and cantaloupes). They are proven to reduce the risk
of cancer.
3. Eat vegetables more frequently than red meats and dairy
products.
4. Adhere to a low-fat, low-calorie diet.
5. Avoid preserved foods, especially those preserved with
nitrates.
6. Cut smoked meats out of diet.
7. Take vitamin supplements daily.
8. Do not smoke.
9. Drink hard water.
10. Avoid all excess fats and oils.

11. Avoid too much sugar.

12. Severely limit salts.
13. Severely limit cholesterol.
14. Avoid alcohol, back tea, and caffeinated drinks.
15. Freely use whole-grain products.
16. Freely used tubers and legumes.
17. Drink plenty of water.
18. Eat a good breakfast daily.
Common Problems Among the Elderly

 Difficulty in chewing due to loss of teeth and not getting used  Poor digestion leads to constipation, gas pains, or diarrhea.
to dentures. Solution:
Solution: - Include fruits and vegetables in your daily meals to prevent
- Chop meat or flake fish constipation.
- Slice or chop vegetables into small bite-sized pieces for easy - Have four light meals. Eat the heaviest meal at noon.
chewing. - Drink 6-8 glasses of water and fruit juices everyday.
 Lack of appetite. - Help digestion and keep normal flow of body fluids.
Solution: - If suffering from diarrhea, take in simple foods like tea,
- Do light exercises like walking and gardening to improve crackers, broth of boiled banana and kamote, lugaw, or toast.
appetite and keep the body fit. Avoid fibrous fruits and vegetables.
- Eat in pleasant surroundings to make the meal enjoyable.  Poor absorption leads to anemia and other vitamin
- Make the food attractive by varying the color, shape, and size. deficiencies.
 Unwanted weight and due to lack of physical activity and/or Solution:
overeating. - Iron-rich foods like liver, lean meat, egg yolk, saluyot, kulitis,
Solution: himbabao, and seaweeds are recommended to avoid anemia
- Exercise regularly. - Vitamin C-rich foods like papaya, mango, and dalanghita
- Eat only lean part of meat or fish. Avoid the fatty portion. help absorb iron and speed up healing.
- Take in only moderate amounts of energy food. Steam, boil, - Take in food like milk, milk products, dilis, alamang, and
or broil foods. Avoid rich sauces, salad dressings, and pastries other leafy vegetables. These food contain calcium needed
or cakes with heavy icing. for strong bones. Exposure to sunlight helps maintain the
 Anxiety, confusion, insecurity, or loneliness. bone structure.
Solution:  Difficulty in Sleeping
- Start the day right with a good breakfast. Solution:
- Have a hobby. - Drink warm milk just before going to bed to assure a restful
- Keep up with a group. Join a club and participate in night.
community activities. - Avoid tea or coffee late in the day, if any of these cold/hot
drinks affect one’s sleep.