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  • Guidelines to Eating Well
  • Eating As We Age
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Eating As We Age

• Fewer calories. If you eat the same as when you were younger, you’re likely to gain weight because you're burning fewer calories (especially if you're less active). Women over 50 need about 1,600 to 2,000 calories a day depending on how active they are; men over 50 need about 2,000 to 2,800 a day.Talk to your doctor about your ideal calorie intake.
• Weakened senses. Do you know why you might salt your food more heavily than before? The sense of smell and taste diminish with age; instead of salt, try other seasonings and herbs to boost flavour.
• Slower digestion. People generate less saliva and stomach acid as they get older, slowing digestion and making it harder to process certain vitamins and minerals (e.g., B12, B6 and folic acid). That makes it important to increase your fibre intake and possibly add supplements; talk to your doctor.
• Difficulty chewing. Creativity is the key if chewing hard or tough foods isn’t as easy as before. Pick healthy foods that are naturally easy to chew, like beans or rice, and cooked veggies over raw. 
• Dry mouth.This can happen as people age, sometimes because of medications. Dry mouth can cause chewing problems, make swallowing difficult, and make it especially hard to eat foods that are dry, like crackers. Drinking between bites may help, or try adding moisture through sauces, etc.
• Impact of illness/medication. Prescription medications and illnesses can alter your appetite and taste - another reason why you might add too much salt or sugar to your food.Talk to your doctor about dealing with side effects.

• More vitamin D and calcium. Older adults need more calcium and vitamin D to help maintain bone health. Canada’s Food Guide recommends consuming three cups (750 ml) of lower fat milk or yogurt. Osteoporosis Canada and the National Osteoporosis Foundation recommend that adults over age 50 should also take a daily vitamin D supplement of 800 to 1,000 IU.
• According to Osteoporosis Canada and the National Osteoporosis Foundation, adults over the age of 50 require a total from food and supplements of 1,200 mg of calcium daily (a one-cup serving of milk or dairy products provides approximately 300 mg). Food is considered the best source of calcium, and calcium-rich foods include dairy products such as low-fat milk and yogurt, fortified cereals and fruit juices, dark green leafy vegetables and canned fish with soft bones.
• Not enough vitamin B12. Many adults older than 50 do not get enough vitamin B12. Fortified cereal, lean meat and some fish and seafood are sources of vitamin B12. Ask your doctor or a registered dietitian if you need a vitamin B12 supplement.
• Fibre required. Eat more fibre-rich foods to help stay regular and avoid constipation. Fibre also can help lower your cholestrol, which can help your heart health. Eat whole-grain breads and cereals, legumes such as beans and peas, and a variety of fruits and vegetables
• Sodium and potassium. Increasing potassium along with reducing sodium may lower your risk of high blood pressure. Fruits, vegetables and low-fat or fat-free milk and yogurt are good sources of potassium. Cook foods without adding salt. Substitute fresh herbs or other seasoning, such as onions, garlic to enhance flavor. Avoid eating or reduce foods which are higher in sodium, such as canned foods and processed meats.

• Easier meals. If you cook for yourself, there are days when you just don’t feel like cooking, or when cooking seems daunting. When using a ready-made food item as the foundation of your meal, add from other food groups to make the meal nutritionally complete – a whole-grain bun for your sliced turkey, fresh vegetables as a side dish, or fresh fruit for dessert.
• Add to the table. Studies show that when you eat with others, you tend to improve your nutrient intake. Whether you live at home or in a retirement or long-term care residence, make mealtimes a regular reason to get together with friends.
• Get help. Seniors living in the community can find ready-made foods and meals through community meal programs. Contact your local seniors’ centre for information about programs in your area.

• Plan a meal for all senses. Appetite is triggered by all our senses. So make your plate come alive by adding foods of different colours; trigger smells to jumpstart your appetite by warming food; and add some zest with spices, herbs or lemon juice (but not salt).
• Drink last. You can feel full quickly if you drink too much juice, coffee, tea or even water. If that happens, put off the drink until after your meal.
• Eat less…but more. How do you do that? By having smaller meals, but more often. Smaller portions can be more appetizing, and easier to make too, than three larger meals. It’s also easy to add nutrients to small meals, like peanut butter on your toast, or a slice of tomato with your tuna fish. 
• Get active. Physical activity can spur your appetite, even something as simple as a short walk in the fresh air. Staying active for life helps to improve your balance, reduce falls and injuries and can help you stay independent longer.