Nutritious ways to eat as you age: tips to discuss with your doctor

According to the most recent US Census data, one-third of people over age 65 live alone. Living alone and having trouble getting around can significantly affect your nutritional habits.

If you don’t have anyone else in the house to assist with grocery shopping, take you to restaurants, or help with meal preparation, you may end up skipping meals or relying on convenience foods. Many of these foods are processed and less nutritious.

Nearly 30% of older adults have diabetes, a condition that requires careful monitoring of carbohydrate intake to keep blood sugar levels in check.

Alongside diabetes, many seniors also face health issues like heart disease and arthritis, according to the National Institute on Aging. Managing these diseases may also come with the need for dietary adjustments. For instance, heart disease often calls for a low-sodium diet to manage blood pressure, while those with arthritis can benefit from anti-inflammatory foods like fatty fish and leafy greens.

Meeting these nutritional needs can be challenging. Factors like limited mobility, decreased appetite, and medication side effects can make sticking to a strict diet tough. Plus, buying nutrient-dense foods is often hard on the wallet, especially on a fixed income.

That's where thoughtful meal planning and possibly working with a dietitian can make a big difference, helping older adults get the nutrients they need to manage their health conditions effectively.

Medications commonly prescribed to older adults can have side effects that make it hard to maintain a healthy diet. Examples include dry mouth, changes in appetite, and gastrointestinal issues, all of which can make eating less enjoyable or more difficult.

What’s more, certain medications can interfere with nutrient absorption, compounding the challenge of maintaining a balanced diet. For example, medications for hypertension and heart disease may reduce potassium levels, while some diabetes medications may affect vitamin B12 absorption.

As a result, older adults need to work closely with healthcare providers to manage their diet and make sure they receive adequate nutrition.

Over 17 million older US adults are economically insecure, and many live on a limited income. Budgetary concerns can pose a significant barrier to accessing a variety of healthy foods for many older adults and lead them to opt for cheaper food over healthy food.

Additionally, the cost of healthcare and medications can further strain an already tight budget, leaving even less money available for nutritious foods. For many seniors, the choice between buying medications or healthy groceries is a harsh reality.

According to the National Institutes of Health, almost one-quarter (23%) of people in the US over age 40 report some change in their sense of smell. By age 80, this rate increases to 32%.

Similarly, nearly one in 5 people (19%) over age 40 report a change in their sense of taste, with the prevalence increasing to 27% for those 80 and older, according to the same source.

And let’s be real: when healthy food doesn’t taste good, it’s not that interesting to eat. This sensory decline can result in a lack of interest in eating, contributing to nutritional deficiencies.

Biting into a carrot or an apple with untreated tooth decay can be traumatic. Unfortunately, the Centers for Disease Control and Prevention reports that some older adults are twice as likely as others to have tooth decay. Some older adults also may experience problems with swallowing.

These issues can lead to seniors avoiding hard-to-eat but nutritious foods like fruits, vegetables, and lean meats.