It takes effort to pack more nutrition into fewer calories as age alters our metabolism. The payoff? Feeling better. [Times art]

By TERRI D. REEVES
© St. Petersburg Times,
published November 27, 2001

Since the early 1900s, life expectancy for humans has doubled from approximately 40 years to almost 80 years. Of course, we want to ensure that these added years are enjoyable, productive, independent and healthy. One of the first steps toward successful aging is proper nutrition.

At Regal Palms, a senior living facility in Largo, food service director and chef Peter Donaldson prepares menus so that aging residents can better manage their biological clocks.

"Older people face problems with their digestive system and teeth," he said. "And it can be tough to eat properly because the sweet taste buds are the last to go."

To make sure that seniors don't load their calorie budgets with sugary foods, he prepares sugar-free or low-sugar desserts such as pies and puddings and offers lots of fresh fruits. He also favors protein-rich chick peas, legumes and beans as alternatives to tough-to-chew meat.

Not all older Americans have others preparing their food for them, and getting the proper nutrition can be one of the greatest challenges of living independently.

The Journal of the American Dietetic Association reports that 2.5-million to 4.9-million older adults experience food insecurity; In other words, they do not have access at all times to a nutritionally adequate, culturally compatible diet. Almost 20 percent of older adults are poor or nearly so, and older women experience nearly twice the poverty rate of older men.

In addition, older Americans face issues of isolation, depression, dementia, dependency, disability, disease and altered ability to smell, taste and chew; all of those factors can affect nutrition and health.

Nadine Pazder, a registered dietitian for Morton Plant Hospital in Clearwater, says about 60 percent of her clients are older than 65. Many have developed health problems that can include high blood pressure and heart, liver or kidney disease. Obesity is a common problem.

"As people age, they lose muscle mass, their metabolism slows, and they don't need as many calories," she said. "The challenge is to meet nutritional requirements in fewer calories."

William Allyn of Largo, one of Pazder's clients, was clinically obese, a borderline diabetic and had developed cardiovascular disease. As a football player for the Navy, Allyn remembers sitting at the training table and being "force-fed" a diet of milk, potatoes and steak. He enjoyed every minute of it.

"I never stopped eating like that," said Allyn, 77. "For most of my life, I loved to eat things like Big Macs, french fries, ice cream and cake." By the time he reached his 70s, he was packing 245 pounds on his 6-foot, 1-inch frame.

"I was killing myself with my mouth," he said. "I needed to take eating lessons."

Pazder taught him how to eat the correct balance of foods. He learned that eating fruits and vegetables, chicken and fish, could be just as satisfying as fast food. He also began a regular exercise program that includes swimming and biking.

"I'm not some kind of nutritional freak," he said. "But I am much more aware of what I put in my mouth, and the result is I look and feel so much better."

Nutritional needs

Physiological and functional changes during aging create different nutritional requirements. Pazder recommends that those who are concerned they may not always be making the right food choices take a general-purpose multivitamin such as Centrum Silver. But she warns against loading up on extra vitamins and supplements.

"People could overdose or create an imbalance that may interfere with other needs," she said. "It's always best to discuss these matters with a physician. And even if you are taking a multivitamin, you still need to make good food choices."

With aging, bone density tends to decrease, and fracture rates increase, so it is important for both men and women to get adequate calcium in the diet. Women need 1,200 milligrams of calcium with estrogen replacement therapy and 1,500 milligrams without, she said. Men need 1,200 milligrams. To get the proper amount of calcium, she recommends yogurt, cheese, leafy green vegetables and plenty of milk with vitamin D.

The vitamin D is key, she said, because "We lose our ability to manufacture vitamin D from sunlight as we age."

Changes in the digestive system can also make it difficult to absorb vitamins B-12, B-6 and folic acid, all of which are important for a healthy nervous system and cognitive functioning. Foods rich in these nutrients are meat, fish, eggs, egg substitutes and leafy green vegetables and fruits.

"Some people even resort to monthly B-12 shots if they can't get enough in their diet," Pazder said.

[Times photo: Jim Damaske] Stocking the refrigerator with the right kinds of food is a task shared by William and Dolores Allyn in their efforts to stay healthy.

Changes in appetite

Medicines can alter taste buds or give off their own flavors, causing loss of appetite. Rinsing the palate with lemon water can make food taste better. And using plastic flatware can offset metallic tastes from medicines.

Sometimes living alone can affect the appetite in a negative way. Taking turns cooking and eating meals with friends and neighbors can put the fun back into mealtime.

For those looking for ways to cut their calories, brushing teeth right after a meal can help one kick the habit of eating sweets after a meal.

Super foods

While encouraging a variety of foods, Pazder suggests including the following "super foods" in the diet.

1. Yogurt -- Easy to digest and a great source of calcium and protein.

2. Orange juice -- Rich in vitamin C, potassium and folic acid.

3. Red meat -- A 3-ounce serving of pork or beef three times a week is a great source of iron, protein, zinc and B-12.

4. Fish -- Provides omega-3 fatty acids for brain and heart function. Two servings a week are recommended.

5. Water -- Without enough, we produce fewer enzymes and lubricants. As we age, we don't feel as thirsty, so it is important to make a deliberate attempt to drink six to eight 8-ounce glasses of water a day. Dehydration can lead to altered mental alertness and urinary tract and lung infections. Those with special needs such as congestive heart failure and kidney disease should consult a doctor.

6. High-fiber cereals and grains -- Excellent sources of B vitamins and fiber. Look for interesting textures and deep colors, which offer better nutrition and taste. Opt for six servings a day.

7. Fruits and vegetables -- Canned, fresh or frozen, the nutritional value is the same, said Pazder. Generally, the deeper the color, the better the nutritional value. Great choices are carrots, berries, sweet potatoes and spinach. Try to eat five servings a day.

8. Eggs -- A good, inexpensive source of protein. Have an egg three or four times a week.

9. Fat -- Include small amounts at each meal. Important sources of fatty acids and vitamin E, fats include cooking oils, soft tub margarines, oily salad dressings, mayonnaise, olives, nuts and seeds.

10. Chocolate -- Most people should be able to fit in an occasional small piece of chocolate in their diets. It is rich in antioxidants, a good source of unsaturated fat and a mood enhancer.

Non-perishable foods

For those who don't drive or are disabled, getting to the grocery can be a challenge. Pazder recommends stocking up on nonperishable foods, including frozen and canned fruits and vegetables, dry powdered milk, peanut butter, cold cereal, crackers, granola and cereal bars, canned salmon, tuna and chicken, jars of spaghetti sauce and dry pasta, and frozen dinner entrees.

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