Nutrition is important at every stage of life. Regardless of age, we all require healthy foods to help our bodies thrive, but seniors and elderly people have specialized nutritional needs.

Healthy eating and nutrition for seniors can be affected by several factors. Simple body composition is one area that greatly affects the health needs of the elderly. For example, hormone activity decreases as a person ages, resulting in weight gain, and the loss of muscle and bone.

Here are some other health considerations for people enjoying their senior years:

Drink Plenty of Water

The amount of water that is present in the human body naturally decreases as we age. Fluid levels can also be affected by personal choices and habits. Many seniors claim that they just don't feel thirsty, so the simply don't drink enough water. For others it's difficult or inconvenient to pour a glass of water. Regardless of the reasons, too many seniors suffer with dehydration. Older men and women should at least one ounce of water for every 2.2 pounds of weight, every day.

Proteins

Protein is an essential nutrient at every stage of life. It supports a healthy immune system and prevents wasted muscle. Even though energy needs are decreased in the elderly, it's still important for seniors to eat high quality proteins such as eggs, lean meats, fish and poultry.

Carbs and fiber

It's no surprise to learn that seniors require additional fiber in the diet. Food rich in fiber, when combined with plenty of water, helps to prevent constipation. Active seniors will also thrive on the carbohydrates found in pasta, bread, cereals and other energy-producing grain products.

Fat

The body's natural metabolism slows down as age increases, so nutrition for seniors means less fat in their diets. It's important to note that fat should be limited, but not eliminated altogether. You can trim the amount of daily fat intake by choosing fish, lean meats, low-fat dairy products, and fat-free or fat-reduced preparation methods.

Calcium

One vital element of nutrition for seniors is calcium, and many people just don't get enough of it. The calcium requirement for the elderly is about 1,500 mg per day. People often struggle with digestive problems from drinking milk, but there are many alternative calcium sources. Non-fat powdered milk can be used in many recipes. Other foods such as low-fat cheese, yogurt and even broccoli are delicious calcium-rich options.

Beef Up Your Iron

Iron deficiency is a common problem for the elderly. Lean red meats and breakfast cereals are great sources of iron.

Zinc

Zinc is one of the often-ignored contributors to good nutrition for seniors, and because zinc isn't readily absorbed by the body, many adults don't get enough. Seniors should eat healthy portions of poultry, meat and fish to help meet their daily zinc requirements.

Vitamin B12

Many elderly men and women suffer with a vitamin B12 deficiency that is caused by atrophic gastritis. The human body can only absorb vitamin B12 when there is an intrinsic factor present in the stomach. Men and women suffering from atrophic gastritis have an inflammation of the stomach that causes bacterial overgrowth and impedes the intrinsic factor. Seniors with a vitamin B12 deficiency should talk to a doctor about supplemental options.

People of all ages need a health, balanced diet to grow and remain healthy. It's important to have a balanced diet with the proper amounts of nutrients, vitamins and minerals. Seniors should be particularly careful about their diets, as they must deal with additional age-related health concerns. Aging causes change, but proper nutrition brings strength and vitality to every body.

About the Author,  Varian Sperks:

Author Varian Sperks contributes articles to a variety of Internet magazines, on healthy living and health diet fitness issues. You are welcome to reprint this article - but get your own unique content version here. Glyconutrition for health.

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