AGING AND EATING WELL

By Melinda Hemmelgarn, M.S., R.D., Nutritional Sciences,
College of Human Environmental Sciences, University of Missouri-Columbia

	Today, about 14% of Missourians are aged 65 and older. But between 2010 to 2030, this segment of the population is expected to increase, and one in five of us will be considered "elderly." Keys to successful, independent aging include: staying physically and mentally active, controlling stress, and having access to preventive medical services. Staying well nourished is critical too, so here is a list of specific nutritional recommendations for those 65 and older.

	WATER. As we age, the mechanisms that tell us when we're thirsty aren't as sensitive and it's easy to become dehydrated. Yet none of the vital functions of the body--from regulating body temperature to cell repair--can take place without water. Goal: drink at least 6 to 8 cups of liquid per day, including water, caffeine-free tea or coffee, vegetable and fruit juices, and milk.

	PROTEIN. Older bodies need more, high quality protein to compensate for our reduced ability to utilize protein. Shoot for 1 to 1.25 grams of protein per kilogram body weight per day. To determine body weight in kilograms, divide weight by 2.2. For example, a 150 pound adult weighs 68 kilograms, with protein needs of between 68 to 85 grams per day. Easy ways to get more high quality protein in your diet is to eat more eggs, and dairy products such as low-fat milk and yogurt. Each egg contains about 8 grams of protein; they're easy to eat and economical. Some elderly people are concerned about eating eggs because of cholesterol. Talk to your doctor; high cholesterol levels are not necessarily a reason for giving up eggs.

	CALCIUM. Calcium absorption is less efficient as we age, so the recommended intake has been bumped up to 1200 milligrams of calcium per day. One cup of milk, calcium-fortified orange juice, yogurt, or one ounce of cheese contains about 300 milligrams of calcium.

	VITAMIN D. Aging skin is less able to synthesize vitamin D from sun exposure. But this vitamin is essential for preventing bone loss. Vitamin D requirements for those between 50 and 70 are 400 International Units or 10 micrograms per day. For those over 70, the recommended intake is 600 International Units, or 15 micrograms per day.

	B-VITAMINS. Folate or folic acid, and vitamin B12 are the two B vitamins that are needed in greater quantities as we age. Recommended amounts: 400 micrograms of folate per day, with fortified grain foods, orange juice and spinach among the richest sources. As we get older, we are less able to absorb vitamin B-12 from foods. However, synthetic vitamin B-12 in crystalline form in supplements or fortified foods is easily absorbed. Recommended intake: 2.4 micrograms per day.