We have never been as food conscious as we are today but have you realised how your tastes and dietary needs change during later life?

In our shops and stores we are bombarded with food information. Some of it is useful but much of it is founded on commercialism.

“Five a day” is the in phrase for the portions of fruit and vegetables we should eat. Quite why a pear needs a sticker attached to it informing me that this is equal to “one portion” I don’t know but this is the new world of food. It now takes you longer to read the labels on a portion of food that it does to eat and prepare it, and, of course, 99 per cent of perishable items have now spent so long in storage that they must be refrigerated immediately.

How did we survive before the fridge? “Consume within 24 hours” “Refrigerate after opening and consume within three days” were warnings unheard of in the 1940s and 50s. In fact very few of the population had a chance of getting five portions of fruit and vegetable a day in those austere times. Five a week was a blessing for some.

Casting aside the commercial hype, we have learned over the years what foods are good for us, although the food police often seem to change their ideas regularly.

We need food with carbohydrate, vitamins, roughage and pulses, Much of it was once sensible eating, but, again, commercialism has taken its toll on a healthy diet by flooding our supermarkets with junk food and obesity is now becoming as much a problem for the young as the not so young.

As we get older our dietary needs are much different and you may well have found that with the passing years your appetite and tastes have varied too.

The over-50 age group can be broadly split into three categories. The over-50s, the young elderly (65 to 74) and the older elderly (75 and over).

The younger elderly may have 20 or more active years ahead of them, so health promotion and fitness are the primary aims when it comes to nutrition.

The older elderly are more likely to develop chronic illnesses which will probably be coupled with the need for more support. This age group is the fastest growing in society and has specific nutritional needs.

However, nutritional advice should always be based on individual needs rather than chronological age.

Energy requirements decline with age, particularly if physical activity is restricted. However, requirements for protein, vitamins and minerals remain the same, so it’s imperative that food choices are nutritionally dense, supplying a rich supply of nutrients in a small volume.

Advice to restrict fat intakes, particularly saturated fat (animal fats) for cardiovascular health, remains true for elderly people who are fit and well. Above the age of 75, fat restrictions are less likely to be beneficial. Fat restriction is definitely not appropriate for those who are frail, have suffered weight loss, or have a very small appetite. In fact, in these situations additional fat may be used to increase the calories in meals and snacks to aid weight gain.

Many elderly people suffer from constipation and bowel problems mainly due to a reduced gut motility and inactivity. To help this, the consumption of cereal foods, fruit and vegetables should be encouraged. Raw bran and excessive amounts of very high-fibre foods are not the answer, though; they’re too bulky and may interfere with the absorption of certain nutrients. To help the gut work properly it’s also important to drink plenty of fluid, approximately eight glasses a day.

I know it’s a cheerful subject, but those who have been in hospital will know that one of the nurse’s first questions each day is regarding bowel movement!

Many elderly people have high sugar intakes; whether this is an issue rather depends on the quality of the rest of the diet. If the rest of the diet contains lots of foods from the main food groups there’s no reason to limit these foods. In fact, if weight loss has occurred, these foods may be recommended to meet energy requirements and to aid weight gain.

Anaemia is common in this age group. Poor absorption, the use of certain drugs and blood loss – together with a poor dietary intake – may be causal factors. Make sure that iron intakes are met by having red meat and non-meat sources (fortified cereals, dried fruit, pulses and green leafy vegetables) every day. Absorption is maximised by consuming vitamin C-rich foods at the same time, such as a glass of fruit juice or fresh fruit or vegetables with each meal.

Zinc is needed for a healthy immune system and to help with wound healing, such as pressure ulcers. Rich sources include meat, pulses, wholemeal bread and shellfish.

Adequate intakes of calcium help to slow the rate of calcium loss from bones, which starts at the age of 30 and accelerates considerably in later years. Calcium-rich foods (milk and dairy foods) should be eaten every day.

Vitamin D is needed for calcium metabolism and its deficiency in elderly people can lead to bone softening and distortion. Many elderly people also have limited exposure to sunlight (this vitamin can be made through the action of sunlight on the skin). As a sensible precaution during the winter months, or if housebound, take a vitamin D supplement.

Intake of B vitamins may be low in this age group if appetite is poor and the diet isn’t rich in vitamins and minerals. To help prevent this, foods from all food groups must be consumed every day.

To list the foods that will help this kind of intake would take forever, but there are many sources for you to use to make sure your diet is correct. If you have any doubts you must of course always seek professional advice first.

There are many interesting findings going on at the moment and I’ll leave you with one which I find fascinating.

A Mediterranean style diet that appears to cut the risk of heart disease may also help to cut the risk of Alzheimer’s disease. Still in its research stages, the survey shows that those who followed the diet were up to 40 per cent less likely to develop Alzheimer’s.

The diet followed included lots of vegetables, legumes, cereals, fruit and fish, while limiting the intake of meat and dairy products. Here’s the even better news, a moderate intake of alcohol is also included and monounsaturated fats, such as olive oil, were considered beneficial.

Behind the research is the thinking that what may be bad for our heart may also be bad for our brain. So the chances are that we are what we eat and we should eat what we know is good for us, not what the commercial bandwagon throws at us.

You may need less food in later life but now you know that you can sacrifice quantity for the best quality, a quality which will enhance your later years.

Graham Smith for Third Age.

See also: Further Diet & Nutrition articles.