Eating well is a key component to health and longevity, but what you eat in your 80s can be different from how you ate in your 20s and 30s.
As we age, our bodies go through many changes that affect our nutrient needs. For example, seniors need less fat, sodium and sugars but more fiber, calcium, and vitamins D and B-12.
To maintain good health well into your 80s, keep these nutritional tips in mind:
- Eat more fiber. Fiber helps prevent constipation by providing bulk for bowel movements. It also helps you feel full longer and may help lower cholesterol levels. Make sure to slowly increase fiber intake overtime to avoid stomach discomfort. Good sources of fiber include whole grains, nuts, seeds, fruits and vegetables.
- Drink less alcohol. Limit it to one drink per day if you’re a woman or two drinks per day if you’re a man. Excessive drinking can lead to liver disease, high blood pressure and an increased risk of certain cancers.
- Eat less salt (sodium). Sodium raises blood pressure but is found in many foods — even some you wouldn’t expect such as canned soup or baked goods. If you’re watching your blood pressure or already have high blood pressure, make sure to limit sodium.
- All B vitamins, especially B12. B vitamins help convert food into energy and support brain function. Adults over 50 need more vitamin B12 because as we age, we may have more difficulty absorbing this nutrient from food. As many as one in four people over the age of 50 can’t absorb enough B12 from food. This is why many doctors recommend that older adults take a vitamin B complex supplement or eat foods fortified with B12.
- Calcium and vitamin D. Calcium helps build strong bones while vitamin D helps the body absorb calcium efficiently. A balanced diet is usually enough to meet our needs for these nutrients, but seniors may need additional supplements if they have osteoporosis or other conditions that lead to bone loss or fractures.
