Thanks to advances in medical research, Americans are living longer. Compared to 100 years ago, the average life expectancy for men and women increased from 58.2 years to 77.5 years. Although Americans are living longer, rates of disability and diet-related chronic diseases increase substantially in older populations.
In the U.S. 41% of adults 60 years and older are obese, more than 75% have high blood pressure, and 48% are living with type 2 diabetes. What’s more, adults over the age of 80 years are at the highest risk for reduced bone mass and muscle strength (Kochanek, 2022).
What we eat can have a profound effect on our health, and as we age, healthy nutrition is paramount for disease prevention and management. However, data show that Americans struggle with meeting nutritional recommendations. The Dietary Guidelines for Americans (DGA) translates the science on diet and health into general recommendations for choosing healthy dietary patterns that can promote health and prevent diet-related chronic diseases such as cardiovascular disease, type 2 diabetes, and obesity.
For older adults, studies demonstrate that following the DGA is associated with a lower risk of all-cause mortality, cardiovascular disease, type 2 diabetes, lower blood pressure, lower body mass index, waist circumference, and body fat. However, according to the literature, most older adults can use some significant improvements in their current diet patterns. According to an analysis of what we eat in America 2017-2018 data, adults 60 years and older had an average healthy eating index of 61 out of an ideal score of 100 (USDA, 2023).
Nutritional Recommendations for Older Adults
It’s never too late to start making healthful diet changes and older populations can mitigate some of the risks by choosing nutrient-dense foods and maintaining an active lifestyle. Below are some nutritional recommendations, from the USDA, concerning older adults.
Protein | Eating enough protein can help prevent the loss of lean muscle mass. The DGA recommends 5 ½ ounces per day for adults 60 and older. Besides animal sources of protein such as meats, poultry, and eggs, other sources of protein include seafood, beans, peas, lentils, and soy products. Please check out this high-protein recipe: Chicken Soup with Chiles.
Vitamin B12 | Vitamin B12 absorption declines as we age and taking certain medications can lower absorption. Eating enough protein and fortified grains, breads and cereals can help meet the body’s needs. This tuna apple salad sandwich is not only high in protein but, it is packed with fiber and vitamin B12.
Fruits and Vegetables | Consumption of fruits and vegetables provides many essential nutrients such as potassium, fiber, folate, and vitamin C, which can help maintain health and manage body weight. The DGA fruit is 2 cups, and 2 1/2 cups of vegetables for adults 60 and over. If you are looking for ways to get more fruit and vegetables in your diet, check out this recipe: Grilled Steak and Peppers Salad with Pears.
Hydration | As we age, we may lose the ability to detect thirst, therefore, it is important to drink beverages throughout the day. To avoid excessive calorie intake, opt for water, milk, 10% juice, coffee, and tea. Too much caffeine can have a diuretic effect.
Featured Recipe from Betty Darnell, MS, RDN, LD, FADA, FAND
Betty is a retired research dietitian who has worked with the CCTS Bionutrition unit for more than 40 years, and continues to work with the unit on a part-time basis. When she is on the go but wants to continue to eat healthy, she turns to her easy, Muffin in a Cup Recipe. This dish is not only quick but low in carbohydrates and refined sugars. Click here to download this recipe for later (PDF)!
- Nutritional Profile:
- 294 calories
- 24 g fat
- 12 g protein
- 12 g carbohydrates
- 3 g fiber
- 553 mg sodium
References:
- UN DESA, & Gapminder. (August 31, 2019). Life expectancy (from birth) in the United States, from 1860 to 2020* [Graph]. In Statista. Retrieved September 03, 2024
- Kochanek KD, Murphy SL, Xu JQ, Arias E. Mortality in the United States, 2022. NCHS Data Brief, no 492. Hyattsville, MD: National Center for Health Statistics. 2024.
- National Vital Statistics System, United States Life Tables, 2021
- Mortality in the United States, 2022
- Dietary Guidelines for Americans (DGA), 2020-2025 (pdf)
- U.S. Department of Agriculture, Food and Nutrition Service, Center for Nutrition Policy and Promotion. 2023.
- Average Healthy Eating Index-2020 Scores for the U.S. Population - Total Ages 2 and Older and by Age Groups, WWEIA, NHANES 2017-2018