By Hannah Clayton, MPH, RD, LDN
As we journey through life, our bodies—and their needs—change. But one thing remains constant: the importance of a balanced diet. Nutrition is a key ingredient to living your best life at every age. In this article we will discuss nutritional needs at various stages of adulthood. Along with nutrition, we will also highlight the importance of staying physically and mentally healthy throughout life.
Why Balanced Nutrition Matters More Than Trends
In a society that pushes fad diets and quick-fix solutions to health, it’s easy to feel overwhelmed and confused about food and nutrition. While some of these fads may offer short-term results, they fall short when it comes to supporting long-term health & well-being. Let’s talk about what really works: a balanced, nutritious diet that offers flexibility and evolves with you as you age.
How Health & Nutrition Needs Shift with Age
As we age, our body goes through many changes which can affect nutritional recommendations and health goals. From middle into older adulthood our nutrition needs are shifting and evolving – this is especially true if you experience an injury or have a new diagnosis, but natural aging also comes with its own challenges. For example, starting at age 51, the recommended calcium intake for women jumps from 1000 to 1200mg per day due to calcium loss and decreased absorption; for men this recommended increase happens at age 70. As we become older adults our bodies do not absorb and metabolize nutrients as well, so there is a heightened risk of nutrient deficiencies.
No matter what age you are it’s never too late to start making improvements to your diet & lifestyle. No change is too small – eating more fruits & veggies, 10-minute workouts, and even taking an art class at your local community center are all positive changes you can make today that can improve your health & wellbeing for years to come.
Middle Adulthood: Ages 30-49 Years
When we reach the age of 30 our bodies may start to feel different – weight may be harder to lose for some people, and we may start to notice more aches and pains. There are also hormonal changes happening in both men and women that may negatively influence how we feel. However, middle age is the perfect time to prioritize nutrition, increase physical activity and work on mental health. Making positive changes during middle age will not only benefit us today but also help us stay independent and healthy as an older adult.
What to focus on:
Diversify Your Diet with Plant-Based Proteins: Swap out fatty, high sodium processed meats and red meats for more plant-based proteins. Diversifying your diet with a variety of plant-based foods can help with disease prevention, digestion, and weight management – plant-based proteins are often lower in calories! Try adding something new, like edamame, hemp hearts, tofu, and beans. It’s easy to hit protein goals if you eat a variety of plant-based proteins at mealtimes.
Prioritize Fiber for Gut Health: Protein often gets the spotlight these days, but fiber is really the area that most people need to focus on. The average American diet is very low in fiber, which is essential for a healthy gut, smooth digestion, stabilizing blood sugars, and managing cholesterol levels. Slowly increase your daily fiber intake by consuming more fruits, vegetables, whole grains, beans, nuts, and seeds. Tip: When increasing fiber intake, also increase water intake to prevent constipation!
Get Outside & Stay Active: Maintaining a physically active life can be challenging when you add in the responsibilities of adulthood. However, staying active & building muscle in our 30s and 40s can help prevent some serious issues down the road – not to mention it will give you more energy, and improve mental clarity. My tip for physical activity is to find something you truly enjoy doing so it doesn’t feel like a chore! Some examples include dance classes, hiking, bicycling, pickleball, and weightlifting. Also, try to incorporate some activities that encourage you to get out of the house – bird watching, kayaking, going to the park to have a picnic! All these things can help you to get up and move while stimulating the body and mind.
Older Adulthood: Ages 50-69 Years
As we get into our 50s and 60s it’s time to pay attention to bone health, heart health, and cognitive health. This is the time when we may start to slow down, and blood pressure and cholesterol levels may begin to shift, especially if you have a sedentary lifestyle or eat a diet high in sodium, added sugars, and saturated fat. No matter where you are on your health journey it’s never too late to make improvements to your diet and lifestyle. Get back on track, have more energy, and improve your quality of life by making small, sustainable changes. Tip: Start small and give yourself room for flexibility.
What to focus on:
Eat a Variety of Foods for Healthy Bones: As we age our body’s ability to absorb calcium decreases – this means we need to consume more calcium from foods. Calcium can be found in a wide variety of foods such as low-fat milk and yogurt, unsweetened fortified soymilk, tofu, broccoli, Bok choy, kale, collard greens, and even almond butter. Calcium is not the only important nutrient for strong healthy bones – Vitamin D, Magnesium, Potassium, B-Vitamins, and Protein also play a role so be sure to eat a variety of nutrient dense foods daily.
Everyone Can Benefit from a Heart-Healthy Diet: If you have heart disease, high blood pressure, or high cholesterol levels you may have been told by your doctor to eat a heart-healthy diet such as the DASH diet or Mediterranean diet. However, everyone can benefit from a heart-healthy diet at this age. A heart-healthy diet is low in sodium, saturated fat, and added sugar and high in lean proteins, healthy fats, and fiber-rich fruits, vegetables, whole grains, nuts, seeds, and beans. Eating this way can significantly reduce your risk of heart disease and stroke.
Improve Health and Well-Being with Good Sleeping Habits: Along with a healthy, balanced diet practicing good sleep hygiene is essential for health – sleep hygiene refers to the healthy habits that promote quality and duration of sleep. Did you know? Poor sleeping habits can negatively affect blood pressure, blood sugar, body weight, and mental health.
A few tips for improving sleep quality:
Older Adulthood: 70s and Beyond
Older adults who are in their 70s and beyond may be more prone to injuries, digestive issues, muscle loss, and nutrient deficiencies due to the natural aging process. It’s important to stay mindful of how your body is feeling at this age. Focus on eating a variety of nutrient dense foods, stay hydrated, and work on adapting to changes as they come.
What to focus on:
Soluble Fiber to Help with Smooth Digestion: Constipation is a common concern among older adults – especially those who are taking multiple medications. Important considerations for constipation include – hydration, fiber intake, and dietary and lifestyle habits. Sometimes constipation can be resolved just by increasing fluid intake and eating more foods rich in soluble fiber like oats, beans, flax meal, apples, bananas, and kiwis. Some studies have shown that eating two kiwis per day can significantly improve constipation. Talk to your doctor and healthcare team if you are experiencing constipation, diarrhea, or other digestive issues.
Hydration is Key for Health: Older adults are at a higher risk for dehydration – especially if they are on medications or have chronic health issues. Our sense of thirst and hunger also decrease with age which can lead to poor oral intake. Dehydration can be life-threatening, and research shows that dehydration can lead to many negative health outcomes and increase hospital stays. Drinking fluids throughout the day – mainly water and eating foods that have high water content like melon, citrus, lettuce, and cucumbers can help you stay adequately hydrated.
Stay Mentally Active: We all know that physical activity is important for health. However, mental activity is also essential for health and well-being. Staying mentally active into older adulthood is going to help keep our minds sharp and improve our overall well-being.
Examples of Brain Boosting Activities:
Throughout the Lifecycle: Use the Plate Method to Build Balanced Meals
The plate method is a visual guideline we can use to build healthy, balanced, and filling meals. No matter what age, understanding how to build a balanced meal is an essential nutrition skill. Both the USDA and Harvard T.H. Chan School of Public Health have versions of the plate method – Harvard’s version tends to lean more towards whole food plant-based eating. The idea of the plate method is to break the plate up into sections based on food components – vegetables/fruits, proteins, and carbohydrates. When our meals consist of these three components in the correct portions it provides sustainable energy and a wide range of nutrients to make sure we are feeling our best.
Image: Example of the plate method from EatingWell’s article “Diabetes-Friendly Easy Plate Method Dinners”
Source: https://www.eatingwell.com/article/291164/diabetes-friendly-easy-plate-method-dinners/
Follow these basic guidelines:
Plate Method Resources:
Final Thoughts: Your Diet Should Grow with You
Aging gracefully is about feeling your best inside and out. That starts with food that nourishes your body, supports your goals, and tastes great. Ditch diet trends, and work on sustainable, healthy habits that can grow with you!
Remember: it’s never too early or too late to eat well. Your future self will thank you.
