How Our Nutrient Needs Change as We Age
Our nutrient needs change as we age due to a variety of factors such as changes in metabolism, changes in body composition, and changes in physical activity levels. Here are some of the main changes that occur in nutrient needs as we age:
Calories: Our calorie needs decrease as we age due to a decrease in physical activity and changes in metabolism. Therefore, we need to consume fewer calories to maintain a healthy weight.
Protein: As we age, our bodies become less efficient at using protein, so we need to consume more protein to maintain muscle mass and prevent age-related muscle loss. The recommended daily intake of protein for adults over the age of 65 is 1-1.5 grams per kilogram of body weight.
Vitamins and minerals: As we age, our bodies become less efficient at absorbing and using certain vitamins and minerals. Therefore, it is important to consume adequate amounts of these nutrients to maintain overall health. Some of the key nutrients that may require increased intake as we age include vitamin B12, vitamin D, calcium, and iron.
Fiber: As we age, our digestive system becomes less efficient, which can lead to constipation and other digestive problems. Therefore, it is important to consume adequate amounts of fiber to maintain digestive health. The recommended daily intake of fiber for adults over the age of 50 is 25 grams for women and 38 grams for men.
Fluids: As we age, our bodies become less efficient at regulating fluid balance, which can lead to dehydration. Therefore, it is important to consume adequate amounts of fluids to maintain hydration. The recommended daily intake of fluids for adults over the age of 65 is 1.5-2 liters per day.
Overall, it is important to maintain a healthy and balanced diet throughout our lives to ensure that we are meeting our nutrient needs at every stage of life. Consulting with a professional can help create a personalized nutrition plan that is tailored to individual needs and preferences.
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