As you age, you might need to eat certain foods to stay healthy. This is especially true if you have a chronic health condition.
Many ongoing illnesses cause extra inflammation (swelling) in your body. Normal aging, along with these health conditions, can also lead to muscle loss and weakness. Getting adequate nutrition, such as eating enough protein and fiber, can help you heal, maintain muscle strength, improve digestion, and feel better overall.
Which Chronic Conditions Require Better Nutrition?
Many chronic health conditions put extra stress on your body and make it hard to maintain muscle mass. Other conditions may make digestion harder. Certain illnesses, on the other hand, can cause low appetite, which makes it tough to meet your nutrition goals. Some of these chronic conditions include:
- Cancer
- Heart failure
- Diabetes
- Chronic kidney disease (especially if you are on dialysis — a treatment that cleans your blood)
- Chronic obstructive pulmonary disease (COPD)
- Osteoporosis
- Recovery from surgery or injury
If you’re an older adult with these or other medical issues, your doctor may suggest that you eat certain foods to boost your nutrition.
Benefits of Proper Nutrition in Older Adults With Chronic Illnesses
A healthy diet that includes adequate amounts of protein and other nutrients is crucial for managing many chronic health conditions in older adults. The symptoms of the disease and the treatments for it can take a toll on your body. Your body has to work extra hard to repair tissue and heal.
Aging itself can also change the way your body uses essential nutrients. You basically become less efficient at processing them. For example, research suggests that nearly half of adults over age 80 have age-related muscle loss — a condition doctors call sarcopenia. Furthermore, studies have found that about 1 in 3 people over 50 don’t get enough protein.
If you’re older with a chronic medical condition, getting enough nutrients in your diet helps:
- Improve your energy levels and strength
- Lessen fatigue
- Prevent muscle loss and maintain weight (especially if appetite is low)
- Boost your immune system
- Recover from stress, infection, or inflammation
- Support overall health
- Improve your mood
How Can Older Adults Add More Protein to Their Diet?
Here are some ways to add more protein to your diet:
- Include a protein-rich food in every meal you eat.
- Choose snacks that are high in protein, like cottage cheese, string cheese, nuts, or hard-boiled eggs.
- Top your favorite meals with a protein, like nuts, beans, cheese, or seeds.
- Combine plant and animal proteins for maximum benefits.
- Don’t skip meals.
- Try a shake, bar, or other supplement if you’re on the go.
Many foods provide high-quality protein. Most experts recommend that you include a wide variety of these foods in your diet.
Animal-based proteins
Animal-based proteins are simply proteins that come from animals. They contain all the essential amino acids, which are the building blocks of protein that help grow and repair tissues.
Some good sources of animal protein include:
It’s best to eat lean animal proteins. In general, it helps to choose options that are grilled, baked, or roasted instead of fried. Also, limit or avoid heavily processed animal proteins, like bacon, sausage, or deli meats. And remember that fatty meats and full-fat dairy are high in saturated fats if you have been told to avoid these in your diet plan.
Plant-based proteins
Plant-based proteins come from plants. They help build and repair your body just like animal proteins. Plant proteins also provide nutrients like fiber, vitamins, and minerals.
Some plant-based protein options include:
- High-protein grains, like quinoa, buckwheat, brown rice, or amaranth
- Beans, like black beans, kidney beans, garbanzo beans, pinto beans, navy beans, or chickpeas
- Lentils and peas
- Nuts, like almonds, walnuts, cashews, pistachios, peanuts, hazelnuts, Brazil nuts, or Macadamia nuts
- Nut butters, like peanut butter or almond butter
- Seeds, like flaxseeds, chia seeds, pumpkin seeds, sunflower seeds, sesame seeds, or hemp seeds
- Soy products, like tofu, edamame, or tempeh
- Other plant-based options, like spirulina (a type of blue-green algae), nutritional yeast, seitan (a meat substitute), or millet
Protein powders and shakes
Protein powders and shakes are a convenient option that can help you meet your nutritional needs. They are especially useful if you have a poor appetite or can’t eat a balanced meal. Shakes are often easier to digest than a full meal. Many of these products are fortified with vitamins and minerals. But some are heavily processed and contain unhealthy additives.
While powders and shakes can be helpful tools, you shouldn’t rely on them alone. It’s important to include as many whole, protein-rich foods in your diet as you can.
Protein serving sizes
It’s a good idea to pay attention to the portion size of protein-rich foods. If you don’t, you may eat too much or not enough. The portion will depend on the food. Here are some examples to keep in mind:
- A portion of beef, chicken, or salmon is 3 ounces, which is about the size of a deck of cards.
- A portion of milk or beans is 1 cup, which is about the size of a baseball.
- A portion of cheese is 1 ounce, which is about the size of four small dice.
- A portion of peanut butter or almond butter is 2 tablespoons, which is about the size of a golf ball.
Can Older Adults With Chronic Illnesses Have Too Much Protein?
Though you should aim to meet your protein goals, you don’t want to overdo it. Too much protein can lead to:
- Kidney stones
- Liver or bone issues
- Dehydration
- Weight gain (if you eat too many calories)
- Digestive problems, like bloating or constipation
- Higher risk of heart disease or colon cancer (especially if you eat a lot of animal protein)
It’s also important to note that some medical conditions require you to eat less, not more, protein. For instance, you should limit the amount of protein you eat if you have chronic kidney disease and aren’t on dialysis. That’s because too much protein can strain your kidneys.
Other conditions that may require you to limit your protein intake include:
- Some metabolic or genetic disorders
- Certain rare, inherited conditions like phenylketonuria (PKU)
- Advanced kidney failure
It’s important to talk to your doctor before you increase or decrease the amount of protein in your diet.
How Can Older Adults Add More Fiber to Their Diet?
Fiber is another important nutrient for older adults with chronic illnesses. Not only can fiber support healthy digestion, but it can also reduce inflammation and your risk of diabetes, heart disease, and certain types of cancer.
Here are some tips for increasing your fiber intake:
Eat more fruits and vegetables. Fiber is found in a variety of fruits and vegetables, which means eating more of these foods can help increase your fiber intake. Fruits and vegetables rich in fiber include apples, berries, broccoli, corn, cabbage, and sweet potatoes.
Choose whole grains. Whole grains are another great source of fiber. You can increase your fiber intake by including more whole-wheat pasta, quinoa, and brown rice in your diet. When shopping for grains, check that the label reads “whole grain,” and avoid the trap of refined grains, like white flour, as these foods have a much lower fiber content.
Stay hydrated. Water can help fiber move through your body, preventing certain digestive issues such as constipation. How much water your body needs depends on certain factors, like your body type, activity level, and medical condition. Studies show that most healthy older adults should drink between 1.5 and 2 liters of water per day.
Try supplements. About 95% of adults do not get enough fiber from their diets. If you do not eat enough fiber, your doctor may suggest taking fiber supplements. Make sure to discuss which supplements to take with your doctor.
Don’t overdo it. While too little fiber can cause constipation, taking in too much fiber can also lead to other digestive problems, like bloating and gas. Start by slowly increasing your intake of fiber over a few weeks until you reach your goal amount.
Work With Your Doctor to Boost Your Nutrition
Older people with chronic medical conditions should make an effort to boost their nutrition. Adequate protein and fiber intake can give you more energy, promote overall health, improve digestion, and help you feel better overall. A well-balanced diet usually includes plant and animal protein, as well as fiber-rich foods like fruits and vegetables. Talk to your doctor if you’re concerned that you’re not getting enough nutrients.
