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Nutrition after 50

Good Nutrition to be Healthy After 50

This section provides general information on the nutritional needs of the individuals aged 65-74 and individuals aged 75 and over. Persons aged 50-64 should refer to "My Pyramid Plan" on the MyPryamid.gov Web site. Individual needs should always be taken into consideration, along with chronological age.

Individuals aged 65-74 may have 20 or so active years ahead of them, so health promotion and fitness are the primary aims when it comes to nutrition. People aged 75+ are more likely to develop chronic illnesses, which will probably be coupled with the need for more support. This age group is the fastest growing sector in society and has specific nutritional needs.

Obesity in older individuals is undesirable because it greatly increases the risk of diabetes, joint disorders, breathing difficulties, heart problems, high blood pressure, and possibly mobility. Prevention is critical, and an important aspect of health promotion among individuals aged 65-74 is to maintain a healthy weight. This can become difficult, however, especially as physical activity levels decline.

For those who do become overweight, strict dieting is not advised, as this reduces the intake of essential nutrients. Instead, the balance of food intakes should be changed, reducing sugary and fatty foods, while increasing bread, cereals, fruits and vegetables. Increasing the amount of regular, gentle exercise will also help achieve slow, sensible weight loss.

For more information on obesity prevention, visit the Web site of the Community Nutrition and Obesity Prevention Program at the Indiana State Department of Health.

  • Energy - What you need
    Energy requirements decline with age, particularly if physical activity is restricted. However, requirements for protein, vitamins and minerals remain the same, so it's imperative that food choices are nutritionally dense, supplying a rich supply of nutrients in a small volume.
    Learn more about the energy your body needs.
  • Food Choices
    To meet your nutritional needs, aim to eat a varied diet including regular meals and snacks, drink enough fluids (at least six to eight glasses or cups every day) and, most importantly, enjoy your food.
    View Ideas for quick and nourishing snacks, a Food Chart and Items to keep in your pantry.
  • Nutritional Challenges
    The Government report looking at the diets of adults aged 65 years and over identified three particular groups who were more likely to experience nutritional difficulties: people on a low income, people living in institutions and those without their own teeth. The key nutrition issue for frail older people, whether living in a residential home or in their own homes, is maintaining adequate energy and nutrient intakes.
    Click here for more information and tips.
  • Swallowing Difficulties
    If you suspect that an older relative is experiencing problems with swallowing, contact your doctor. Such difficulties can arise from neurological disorders, Parkinson's disease, or following head injury or stroke. A speech and language therapist is often the person to diagnose the severity of the problem; they will offer advice on which types of food texture will be appropriate, whether this be soft foods, thick fluids only or a thin purée. A dietician should be involved in the care process to ensure the texture-modified diet is high in energy and essential nutrients.