Nutritional needs in seniors

This article follows and complements the article on nutritional needs in adults. As we age, nutritional needs change, and being informed about these changes allows us to adapt our diet and avoid malnutrition. In fact, contrary to what one might think, the needs of seniors do not decrease, but rather change, particularly regarding protein intake: the daily protein requirement increases.

A few reminders about nutritional needs

Definition of nutritional needs

Nutritional needs are defined as:

" the average amount of nutrients needed daily to ensure the development of the body, the renewal of tissues, the maintenance of good physical and mental health, and physical activity in accordance with one's living conditions ."

Energy needs in seniors

Energy requirements are the result of the energy expenditure necessary for the body to function. These energy needs must be met through food. An imbalance in this balance leads to changes in metabolism and body composition. Energy expenditure can be calculated; it depends on several parameters and its accuracy varies depending on the calculation method. It is also possible to measure it using calorimetry techniques, but these are relatively complex to implement.

Factors that influence energy expenditure include:

• Sex (energy expenditure is lower in women)

• Age: Energy requirements, as a general rule, decrease with age.

• Pregnancy or breastfeeding

• Physical activity: the more there is, the more energy is expended.

In adults, energy expenditure falls within a range of:

• 1800 to 2200 kcal per day (7536 to 9211 kJ per day) for women

• 2400 to 2700 kcal per day (10048 to 11304 kJ per day) for men

From age 60 onwards , the average recommended energy intake is considered to be 25 to 30 kcal/kg (151 kJ/kg). It is advisable to calculate your energy needs using:

• The following simplified formula: Average energy requirement (kcal) = 27.5 x weight (kg)

• from Henry's formula:

  • For men: Average energy requirement (kcal) = [0.0478 x weight (kg) + 2.26 x Height (m) - 1.07] / 238.85

  • For women: Average energy requirement (kcal) = [0.0356 x weight (kg) + 1.76 x Height (m) + 0.0448] / 238.85

A few reminders about recommended intakes and nutritional references

The recommended intakes and nutritional references are defined by ANSES (French Agency for Food, Environmental and Occupational Health & Safety).

The BNM: average nutritional requirement

The BNM is defined as “ the average requirement within the population, as estimated from individual intake data in relation to a nutritional adequacy criterion in experimental studies ”.

The RNP: nutritional reference for the population

The RNP is defined as “ the intake which theoretically covers the needs of almost the entire population considered (97.5% in most cases), as estimated from experimental data ”.

AS: satisfactory contribution

AS is defined as “ the average intake of a population or subgroup for which nutritional status is considered satisfactory ”.

When the BNM and the RNP cannot be estimated correctly or are considered insufficient, the AS is retained as the nutritional reference.

The LSS: upper safety limits

The LSS is defined as “ the maximum chronic daily intake of a vitamin or mineral considered unlikely to present a risk of adverse health effects for the entire population ”.

What is the recommended protein intake for seniors?

In adults, the recommended daily protein intake is 0.83g/kg/day. Due to declining metabolic performance and changes in amino acid bioavailability, this requirement increases significantly in seniors (from age 65) and varies depending on individual circumstances:

• For healthy seniors: the recommended intake is 1 to 1.2g/kg/day

• For seniors suffering from malnutrition: the recommended intake is 1.2 to 1.5g/kg/day

It is crucial to have a good protein intake to avoid or slow down the age-related loss of muscle mass.

What are the specific nutritional guidelines for seniors?

Dietary fiber intake

The sufficient intake of dietary fiber beyond the age of 65 is 25 to 30g per day.

Intake of polyunsaturated fatty acids (Omega 3 and Omega 6)

• References for omega-3 fatty acids:

• The AS in EPA (Eicosapentaenoic Acid) + DHA (Docosahexaenoic Acid) is 500 mg/d
• The RNP for alpha-linolenic acid is 1% of total energy intake. For men, the RNP is 2.6 mg/day. For women aged 60-65, the RNP is 2.1 mg/day. For women over 65, the RNP is 2.09 mg/day.

• References for omega-6:

• The recommended daily intake (RNI) for linolenic acid is 4% of total energy intake. For men, the RNI is 10.3 mg/day. For women aged 60-65, the RNI is 8.6 mg/day. For women over 65, the RNI is 8.3 mg/day.

Nutritional references for minerals and vitamins for seniors

How to adapt your diet as you get older?

Eat regularly

To counteract decreased appetite and reduced metabolic efficiency, you need to adjust your diet and eating habits: avoid skipping meals. If you're not very hungry, there's no need to force yourself to eat more; divide your food intake into several smaller meals, particularly through snacks and light meals.

Ensure adequate protein intake

Protein intake is very important as we age, so it's essential to pay close attention to ensuring you get quality protein. Vary your protein sources and consume a source of protein at least once a day. If necessary, amino acid supplements are available to help meet at least some of your needs.

Drink until you're completely thirsty.

Hydration is particularly important, especially in hot weather. As we age, our sense of thirst tends to diminish, so be sure to drink water regularly, even before you feel thirsty. You can drink hot or cold beverages.

As with everyone, alcohol consumption should be limited.

Focus on a varied and balanced diet

To meet your needs for fiber, vitamins, and minerals, eat fruits and vegetables. If you suffer from digestive problems, opt for cooked foods.

Consume starchy foods, legumes and nuts regularly and vary what you eat.

Are there specific dietary supplements for seniors?

If necessary, or if you need to address specific needs, you can consume dietary supplements.

A wide variety of them are available on the market:

• Amino acid complexes

• Vitamin and mineral supplement

• Joint supplements

• Vitamin D supplements

• and many others

At Phytocea, a large part of our range is perfectly suited to the needs of seniors, this is particularly the case with ReNacre (Vitamin D & Pure Mother-of-Pearl Food Supplement) intended to prevent osteoporosis, KineSis (Joint Wellbeing and Mobility Food Supplement) to relieve joint pain and especially ORétine (Vision Food Supplement), a concentrate of vitamins and antioxidants intended to support the body and optimal eye function.

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Sources

National Nutrition and Health Program (PNNS): mangerbouger.fr

ANSES: French Agency for Food, Environmental and Occupational Health & Safety

EFSA: European Food Safety Authority

ANSES: Opinion regarding the update of the PNNS dietary guidelines for women from menopause onwards and men over 65 years of age

Vidal: Improving the diet of people over 75

Phytocea: Everything you need to know about nutritional needs in adults