Aging is a normal natural process and with aging a number of changes both physiological and psychological occur.

     A person’s nutrition at 50, 60, 70 or 80 is the product of the influences of humidity, environment and food habits in the entire preceeding years. An individual who has had a lifetime of poor nutritional habits will not be in good health whereas those who have had a good diet will be in better health.

Some factors which influence Nutrition & food intake after 50:

1. Basic Metabolic Rate (BMR):

     This is the amount of energy required to carry on the involuntary work of the body and to maintain the body temperature. About 1/3 of this energy is used to maintain the functional activities of the various organs such as the heart, kidneys and lungs. The rate of basal metabolism is affected by size, shape and weight of an individual, body composition and age. The basal metabolism is high during rapid growth i.e. Childhood and adolescence until adult age is reached. After 25 years, there is a gradual decline in metabolic rate with each decade.

     Basal metabolic rate influences the Calorie requirement of a person. Between 35 - 55 years, the calorie requirements reduce 5% for each decade. From 55 - 75 years, they are decreased by 8% for each decade and from 75 yrars and beyond a further decrease of 10%.

2. Physical Activity:

     After the age of 50, a person is less active physically than when he was 25; but, the eating habits of youth continue and this leads to weight increase. Obesity increases the susceptibility to the degenerative diseases like Diabetes and an extra burden on the weight bearing joints. So, it is important to have some physical activity eg. Walking daily, playing a game etc.

3. The senses of taste & smell:

     The senses of taste & smell are less acute in latter life thus interfering with the appetite for many foods. The loss of natural teeth and the seemingly inability on the part of the individual to become accustomed to dentures make it difficult to chew food properly or eat it with comfort. Hence, more and more Carbohydrate rich food which require a minimum of chewing are eaten leading to defficient intake of Proteins, minerals and Vitamins. Try to avoid eating more Carbohydrate food and instead eat a balanced diet.

4. Digestion:

     Digestion in later years is affected in a number of ways. A reduction in the tones of the muscles of the stomach, small intestine and colon leads to less mobility (movement) resulting in constipation and abdominal distention - i.e. Feeling of gas. Abdominal distention from certain foods is greater Eg. Whole lentils (dals with husks), beans, channa, rajmah and lobea and vegetables like cabbage, cauliflower etc.

5. Fats:

     Fats are poorly tolerated. Intake of fats should be reduced eg. Pure ghee, butter, cream and deep fried foods like puri, samosa, pakora and nuts and dried fruits.

6. Harmonal Imbalance:

     Harmonal imbalances occur more frequently during later years both in men and women. There is a reduction of thyroid activity which leads to reduced energy requirement. Therefore, requirement of calories is less; hence, amount of food intake (quantity) should be reduced.

7. Elevated Blood Urea:

     Many older persons especially men, have tendency for elevated Blood Urea, Nitrogen and Blood Uric Acid. Hence, it is advisable to cut down on meat, meat products, shell fish, dals, whole grain cereals, oat meal, dried peas, beans, coffee, cocoa and alcohol.

Dietary Allowances:

     The basic needs of a healthy older person are the same as that of an younger individual.

Energy or Calorie Requirement:

     The recommended dietary allowance for calories for an adult having sedantary lifestyle and the reduction for each decade is given below:

Daily Allowances of Calories Agewise:

Carbohydrate and Fats:

     Since the calorie requirement is reduced, Carbohydrates and fats should be reduced rather than Protein. The best way to reduce the Carbohydrates is to cut down on the following foods:

1. Cereals like wheat and rice. If taking 2 slices of bread or 2 idlies for breakfast, cut down to 1 slice of bread and 1 idly.

2. If 3 chapathis are taken for lunch, cut down 1 chapathi per decade; similarly, cut down on the quantity of rice if a rice eater.

3. Avoid eating vegetables like potatoes, yam, sweet potato and beetroot.

4. Avoid fruits like grapes and chiku.

     To cut down on the fat intake, avoid the following foods:

1. All deep fried foods like puri, paratha, samosa, vada etc.

2. Nuts and dried fruits.

3. Cakes and pastries which have cream in them.

4. Indian sweets like Jelabi. Gulab jamun, Malpura etc.

5. Butter, cream, pure ghee, processed cheese.

6. Drink skim milk instead of full fat milk.

7. Last but not the least, use oils which are rich in Polyunsaturated Fattt Acids (PUFA) for cooking. The higher the content of Polyunsaturated Fatty Acids the more friendly it is to the heart.

     The PUFA content of different oils is given below:

Proteins

     Proteins are the chief substances in the cells of the body. They form the important constituents of muscles and other tissues and of vital fluids like the blood. Proteins supply the building material for the body and make good the wear & tear of the tissues, several substances concerned with vital life processes eg. Enzymes which help in the digestion of food and antibodies which are body defences against infection are mainly Protein in nature. Proteins are, therefore, one of the most important nutrients in a person’s diet.

     Most food items contain Proteins but in widely varying amounts. Animal foods such as meat, fish, eggs are rich in Proteins. Milk is also a good source of protein. Among the vegetable foods, pulses and nuts are the richest sources of protein. The common cereals such as rice, wheat are relatively poor sources of protein. Rice contains less protein than wheat does but the protein of rice is of better quality.

     The daily protein needs of an adult are about 1 gm per Kilo gram body weight. The Protein requirements remain the same even after fifty. A non-vegetarian should include one of the following in the daily diet: a. Fish b. Chicken c. Egg d. Milk. A vegetarian should include plenty of milk and eat a mixture of foods like cereals and pulses to fulfill the daily requirement of Protein.

Carbohydrates:

     Carbohydrates are a class of substances which include glucose, cane sugar, milk sugar and starch. Grain foods are largely composed of starch and foodstuffs like cane sugar and glucose are pure Carbohydrates. They form the main source of energy to the body. Carbohydrates form the bulk of an Indian diet since the foodstuffs are cheaper.

     Besides Starch and other digestible Carbohydrates, many foods contain Celluloses and Hemicelluloses which are also Carbohydrates. These types of Carbohydrates are also called Fibre or roughage. They are not digested in the human digestive system and are passed out as such. Though they do not contribute to the nutritive value fo the diet, the presence of roughage in the diet is necessary to the mechanics of digestion and elimination of wastes. The contraction of the muscular walls of the digestive organs is stimulated by fibre thus counteracting the tendency of constipation.

     Vegetables with peels like Bhindi (Ladies Finger) and green leafy vegetables like spinach and fruits are rich in fibre whereas foods like root vegetables like Potato are poor sources. It is recommended that once a day, a green leafy vegetable sould be included in the diet and one fruit must be taken daily. This will give enough fibre and help prevent constipation.

Fats:

     Like Protein, Fat is a necessary ingredient in the diet and it is of value to the body in a number of ways. Animal fats such as butter and ghee contain Vitamin `A’. Fat is a concentrated source of energy. 1 gm. Of fat provides 9 calories whereas 1 gm of Carbohydrate or Protein provides only 4 calories. Some fats, especially vegetable oils provide what are called "Essential Fatty Acids" - Linoleic, Linolenic and Arahodonic Acids to the body. Like Vitamins, the essential fatty acids in the diet play a role in general metabolic reactions and a deficiency of these acids in the diet leads to a skin condition known as "Phrynoderma".