The human body experiences many changes throughout life, including shifts in nutritional needs. As we age, our dietary requirements evolve, and understanding these changes can help people feel assured that their diets support their health. 

Calorie needs.

The body requires fewer calories as people reach adulthood because muscle mass decreases while fat increases. The National Institutes of Health explains that muscles burn more calories than fat throughout the day, so it makes sense that a body losing muscle mass needs fewer calories. No two people are exactly the same, and some adults exercise more than others. Adults should consult their doctor to discuss their calorie needs and then adjust their diets accordingly.

What to eat.

The American Heart Association recommends that aging adults get their calories from nutrient-dense foods like vegetables, fruits, whole grains, lean meats, and low-fat dairy. This advice aligns with the fact that adults’ calorie needs decrease over time, as nutrient-dense foods provide plenty of protein, vitamins, and minerals, while being relatively low in calories.

Water needs.

Aging adults must make a conscious effort to drink water daily. The Office of Disease Prevention and Health Promotion notes that the sensation of thirst decreases with age. Older adults unaware of this biological change may risk dehydration because they don’t feel the urge to drink water throughout the day. Dehydration can cause dizziness, weakness, and lightheadedness, among other symptoms, and can be especially dangerous for those at higher risk of falls, as even mild dehydration can be harmful. Seniors taking medications might need more hydration than usual due to medication-related fluid loss.
 

Adults are encouraged to pay closer attention to their diet as they age and choose foods that help counteract age-related changes in the body.