Exploring

Nutrition for
Older Adults
Presented By: Marissa Luciano
Nutrition Masters student at UNH
Todays Plan
 Learn how nutrient needs change with time
 Use the USDA MyPlate for reference
 Find ways to incorporate all food groups
into our diet

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What factor led you to
decide what to eat this
morning???

Maybe…Time, convenience, taste,

health, whatever is in the fridge
 Many factors that we
cannot necessarily
control go into our food
decisions

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Mental and Physical Factors
 Psychological
 Food beliefs, social life, company

 Physiological
 Appetite, taste, smell, health status

 Socioeconomic
 Income, transportation
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 Nutrient Needs Change
 Energy needs decrease
 Nutrients needed to carry out daily activities
Protein
Fiber
Fluid
 Nutrients needed for behind the scenes
Calcium + Vitamin D
Folate + Iron + B12
 Can I use supplements instead?
Food first  then supplement
Check for safety (USP or NSF tested)
Always read label (when to consume, how much)
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With all these changes,
there is an easy way to
keep up with your
nutrient needs

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 Grains
 Breads, pasta, rice, cereal
 Main energy source + folate + iron
 Focus on fiber
 Focus on whole grains

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 Protein
 Main source of B12 + Iron
 Reduce red & choose easy to eat
 Non-animal sources are cheaper and less
risk of contamination

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Vegetables
 Frozen, canned, powder, pre-cut
 Keep in freezer and boil when ready
 Puree and add
 Eat the rainbow

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Fruit
 Frozen, canned, dried, juice, powder, pre-cut
 Great source of fiber
 Sautee, grill, bake, blend
 Add to savory dishes
 Eat the rainbow

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 Dairy
 Essential nutrients (calcium + Vitamin D)
 Smoothies, bowls, toppings
 Add to soups

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 Fluid
 Always be drinking
 You body is 60% water
 Find creative ways to make it flavorful

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Where can you look for tips…
www.MyPlate.gov
Tips
Recipes
Grocery Shopping List

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 For Next Time…
Bring in recipes or pictures of MyPlate
meals from the whole day

How can you make each meal a

MyPlate meal?

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 Thanks!
Pictures sourced from:
References:

Unsplash.com , Pexels.com, Pixabay.com

Nutrition Research:
1.  U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015-2020
Dietary Guidelines for Americans. 8th Edition. Published online December 2015. 
https://health.gov/our-work/food-nutrition/previous-dietary-guidelines/2015. 
2. Dietary Guidelines for Americans, 2020-2025. :164. 
3. Older Adults | MyPlate. Accessed March 10, 2021. https://www.myplate.gov/life-stages/older-adults 
4. Home. My Plate for Older Adults. Accessed March 10, 2021. https://hnrca.tufts.edu/myplate/ 

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