Macronutrients for the Older Adult

Did you know that our energy needs decrease in older age, but nutrition needs tend to increase? How does that make any sense?

While physical and lifestyle changes tend to go along with aging, the need for overall calories decreases. On the other hand, eating well-absorbed foods and targeted supplementation is more critical than ever.

Eating nutrient-dense foods can help increase life span, long life span, and quality of life! Improving quality of life allows us to travel, enjoy our retirement, and play with our grand littles without aches and pains. Generally enjoy life feeling good in our bodies, mind, and hearts.

Macronutrients

What is a Macronutrient? Macronutrients are our primary sources of energy broken down from food. The main three macronutrients consist of Protein, Carbohydrates, and Fats. As we age, our metabolism declines, and our bodies don’t use nutrients. The way our bodies metabolize macronutrients changes as we get older. The ideal macronutrient balance for someone who is 25 may be different from the perfect balance of a 75-year-old.

Protein is responsible for our body’s structure (muscle building), hormones, enzymes, and immune chemicals. Sources of protein include meat, seafood, eggs, and legumes.

Protein helps preserve valuable lean tissue (muscle and bone). Higher lean tissue reduces frailty, falls, and fractures. If you are deficient in protein, you may have difficulty building and maintaining muscle mass. 

As we age, we may develop “anabolic resistance” when protein synthesis decreases. Healthy aging adults should aim for 1.0-1.2 grams of protein per kilogram of weight per day. Choose proteins that are soft and easy to digest. We encourage StrongerLife members to shoot for 1.0 gram of protein per pound of body weight per day due to their elevated activity levels.

Carbohydrates are sugars, starches, and fibers. Our digestive system breaks down carbohydrates and eventually releases them into the bloodstream in the form of glucose. Glucose is essential and provides fuel for the brain and central nervous system. 

Carbs are our body’s quickest source of energy. Good quality carbohydrates help meet energy needs and add fiber to the diet, preventing constipation. Carbohydrate dominant foods include vegetables, fruits, grains, and legumes. Since carbs provide the body with energy, a deficiency can make you feel tired and sluggish. You may also experience muscle loss, lack of stamina, poor immunity.

Too much of anything is never good. Eating too many carbohydrate-dense foods can put your body at risk of hypoglycemia, insulin resistance, and type 2 diabetes. 

Fat plays an essential role in inflammation regulation. Dietary fats provide energy, help manufacture and balance hormones, form cell membranes, and transport vitamins.

Fat provides two essential fatty acids we can’t produce on our own, Omega-6 and Omega-3 fatty acids. We can get HEALTHY fats from nuts, seeds, coconut, avocado, olives, and egg yolks. 

Last but not least, let’s discuss the importance of fiber. There are two types of fiber, soluble and insoluble. 

Soluble fiber absorbs liquid and functions to bind things like excess cholesterol and lubricate bowls. It lowers the glycemic load of food to help regulate blood sugar. Bananas, carrots, sweet potatoes, almonds, and flax are all sources of soluble fibers.

Insoluble fiber does not dissolve in liquids. It has a more rigid texture and adds bulk to food to help us feel satisfied. It also adds dimension to stool as it moves through the digestive tract to aid bowel movements. Whole grains, nuts, seeds, celery, and kale are all sources of insoluble fiber.

The best way to increase fiber intake is by eating plants with plenty of beneficial vitamins and minerals. Eat a mix of soluble and insoluble fibers with every meal. Shoot for 21-38g fiber per day.

Overall, a healthy diet made mostly of whole, minimally processed foods will provide us with the best health benefits. Combining this with strength training, cardiovascular exercise, and social experiences will help us increase our “healthspan” and live to our fullest potential.

StrongerLife is a senior group fitness program for adults 55 and over in Lexington, KY. If you need help with nutrition or have any questions about our program call us at 859.334.0780.