Aging and Nutrition

Aging and Nutrition
 

Yes, forty is the new thirty and fifty is the new forty. However, that is not the case when it comes to nutrition. As we get older, our needs for certain micronutrients increase although we may need less calories overall. Moreover, since our basal metabolism (the number of calories we burn when we are at rest) decreases due to loss in muscle and decrease in physical activity, we have to consume more nutrient dense foods to ensure that we get all the macro and micronutrients. In addition, due to the aging process, our stomach produces less hydrochloric acid so nutrients such as calcium and B12 are not as easily absorbed, making it necessary for us to increase our intake of them.
Here are some tips on how to change your diet as you get older (30+)

 

1. Increase your calcium consumption. Hormonal changes that take place due to aging may increase the loss of calcium through the kidneys. Moreover, most people don’t get enough calcium from dairy products or veggies, so it is recommended that you take a supplement. In general, adults should have about 1000 mg of calcium a day or 1200 mg a day if you are 50 and older.
2. Women over the age of 50 need about 50 mg of iron a day, whereas men only need 10mg a day. Iron is crucial to providing our cells with oxygen, so it is important to consume foods high in iron such as red meat, beans, poultry and fish. Keep in mind that vitamin C helps us absorb more iron from foods so you should include foods high in vitamin C such as citrus fruits and greens in the same meal.
3. Increase your intake of B12 or take supplements. We are less able to break down this vitamin ( it needs to be dissolved from protein in order for our body to use it) as we age due to the loss in stomach acids. Add or increase foods such as eggs, meat and fortified cereal in your diet.
4. Take a vitamin D supplement or increase your consumption of fish, such as salmon and tuna, and fortified cereals and milk. Older skin is less adept at converting the vitamin from sunlight which is necessary for our body to absorb calcium. Moreover, calcium and vitamin D work hand in hand to prevent bone loss, something that becomes more problematic as we age.
5. Drink more water.  Although we may feel less thirsty as we age, it doesn’t mean we need to drink less water. Our sense of thirst is not as strong so there is a possibility that we may not feel thirsty even when we are dehydrated. Therefore, it is crucial to drink 6-8 glasses of water a day even if you are not feeling thirsty.
6. Eat more fiber. Fiber is important for normal bowel function and has the ability to help lower cholesterol and slow blood sugar from rising too much after a meal, which helps pre-diabetics and diabetics. Aim for 25-30 grams of fiber a day.

Here are a couple recipes that are nutritious and delicious:

Salmon with Toasted Israeli Couscous
Makes: 4 servings, about 4 ounces salmon & 2/3 cup couscous each
Active Time: 30 minutes
Total Time: 30 minutes

Ingredients

 

• 1 tablespoon extra-virgin olive oil
• 1 cup Israeli couscous (see Tip)
• 1/2 cup finely chopped red bell pepper
• 1/3 cup unsalted pistachios, coarsely chopped
• 1 large shallot, chopped
• 1/2 teaspoon salt, divided
• 1 1/2 cups water
• 1 tablespoon chopped fresh parsley, plus more for garnish
• 1 tablespoon chopped fresh oregano, plus more for garnish
• 1 1/4 pounds wild Alaskan salmon fillet, skinned and cut into 4 portions
• 1/4 teaspoon freshly ground pepper
• 4 lemon wedges

 

Preparation

 

1. Heat oil in a large nonstick skillet over medium heat. Add couscous, bell pepper, pistachios, shallot and 1/4 teaspoon salt. Cook, stirring frequently, until the couscous is lightly toasted, about 5 minutes. Stir in water. Cover and cook, stirring occasionally, for 5 minutes. Stir in 1 tablespoon each parsley and oregano.
2. Sprinkle salmon with pepper and the remaining 1/4 teaspoon salt. Place the salmon on top of the couscous, reduce the heat to medium-low, cover and cook until the salmon is cooked through and the water is absorbed, 5 to 7 minutes.
3. Serve garnished with herbs, if desired, and lemon wedges.

Nutrition
Per serving: 413 calories; 13 g fat ( 2 g sat , 7 g mono ); 66 mg cholesterol; 36 g carbohydrates; 0 g added sugars; 35 g protein; 3 g fiber; 368 mg sodium; 767 mg potassium.
Nutrition Bonus: Vitamin C (54% daily value), Vitamin A (25% dv), Potassium (22% dv), Magnesium (16% dv)


Herb-Crusted Chicken with Fresh Strawberry Relish
Makes: 4 servings
Active Time: 30 minutes
Total Time: 1 1/4 hours
Ingredients

 

• 4 large or 8 small bone-in chicken thighs (about 2 pounds), skin removed, trimmed
• 1 tablespoon extra-virgin olive oil
• 3 tablespoons chopped fresh oregano
• 2 1/2 tablespoons chopped fresh chives, divided
• 1/2 teaspoon salt plus a pinch, divided
• 1/4 teaspoon freshly ground pepper plus a pinch, divided
• 2 cups strawberries, hulled and chopped
• 2 teaspoons freshly grated lime zest
• 1 teaspoon sugar, or to taste
• 1 teaspoon balsamic vinegar, or more to taste

Preparation

 

1. Preheat oven to 375°F.
2. Combine chicken in a bowl with oil, oregano, 1 tablespoon chives, 1/2 teaspoon salt and 1/4 teaspoon pepper. Place in a small-to-medium roasting pan.
3. Roast the chicken until an instant-read thermometer inserted into the thickest part without touching bone registers 165°F, 35 to 45 minutes, depending on the size of the thighs.
4. Meanwhile, combine strawberries, lime zest, sugar, vinegar, the remaining 1 1/2 tablespoons chives and the remaining pinch of salt and pepper in a bowl. Let stand at room temperature until the chicken is done.
5. Just before serving, taste the strawberry relish and adjust the amount of sugar, vinegar and/or salt. Serve the chicken with the relish.

Nutrition
Per serving: 173 calories; 9 g fat ( 2 g sat , 5 g mono ); 49 mg cholesterol; 8 g carbohydrates; 1 g added sugars; 14 g protein; 2 g fiber; 374 mg sodium; 260 mg potassium.
Nutrition Bonus: Vitamin C (78% daily value)
*From eatingwell.com

Carena Lowenthal, MS, RD, CDN

(917) 882-5033

19 W. 34th St. PH Suite New York, NY 10001

carena@carenalowenthal.com

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