Nutrition Tips for Seniors from a Registered Dietitian
How’s your diet? Are you on a diet? What does “diet” really mean, anyways?
What about fat? Is it “good” for you these days or “bad”? What about carbs? Are we supposed to be counting those still?
Nutrition is a topic many of us are curious about, but it can seem overwhelming at times. There seems to be so many new fad diets coming out, and it’s how to know what really constitutes “healthy” any more.
While your physical therapist does have some knowledge on nutrition and can discuss general ideas, a registered dietitian (RD) is the true expert for this very interesting and important topic.
In this article, I had the honor of interviewing registered dietitian Madeline “Maddy” Belaustegui, RDN, LD.
Maddy received her BS in Nutrition and Dietetics from Viterbo University in La Crosse, WI.
After completing her internship and passing the board exam to become an RD, she began working in inpatient settings.
Currently, she is the Director of Dietetics at a hospital in Southern Nevada. Her job involves overseeing dietary staff and other RDs in the hospital.
Maddy also serves as the president-elect for the Nevada Academy of Nutrition and Dietetics, and in 2019 was awarded Nevada’s Recognized Young Dietitian of the Year.
Maddy is the sole owner of Desert Dietitians, which she founded in 2018 (Check out her website: https://www.desertdietitians.com/).
In this setting, Maddy is able to work with people outside of the hospital, and help them use nutrition to prevent disease, rather than just manage it.
See below for Maddy’s responses to why it’s important to consider our diet/nutrition as we age, what nutrition can really do for us, and tips on where to get started!
Also, check out the video interview I did with Maddy, RDN, LD, where we discuss nutrition myths: https://youtu.be/vKz-Jupl8PY
Interview with Maddy Belaustegui, RDN, LD:
What is the difference between an RD and a nutritionist?
Maddy, RDN, LD: A registered dietitian nutritionist is a food and nutrition expert who has met academic and professional requirements including: Earned a bachelor’s degree with course work approved by the Academy of Nutrition and Dietetics’ Accreditation Council for Education in Nutrition and Dietetics (ACEND). Completed an accredited, supervised practice program at a health care facility, community agency or foodservice corporation. Passed a national examination administered by the Commission on Dietetic Registration. Completes continuing professional educational requirements to maintain registration on an ongoing basis.
A nutritionist is anyone who has an interest in food. Anyone can call themselves a nutritionist.
When many people hear the word “diet” they think of cutting out certain foods or decreasing our sugar/fatty food intake. What is the difference between “being on a diet” and “focusing on our diet/nutrition”?
Maddy, RDN, LD: There is a big difference between “being on diet” and “having a diet.” Unfortunately, restrictive diets sell. People want the work done for them, and it makes them feel secure to follow restrictions and to have someone tell them what to eat. When we restrict certain foods or portions, it starts messing with our body’s natural ability to feel satiety (fullness). As a result, people constantly crave what they “can’t have” and they are more likely to binge eat and have feelings of guilt. Conversely, “having a diet” allows all foods that we may enjoy. People who avoid restrictive diets are better at honoring hunger and fullness. They are more likely to have small servings of sweets or treats on a less frequent basis. They are better able to focus on nutrition by incorporating fruits, vegetables, healthy fats and proteins because they are not bogged down by the wrong focus. Food can be nourishing as well as enjoyable.
As we age, are there any major changes that should happen with our diet/nutrition?
Maddy, RDN, LD: Aging successfully starts early on in life. It is hard for habits to change, especially late in life. Therefore lifestyle changes that promote nutrition and exercise are lifestyle habits that all adults should focus on.
As people age, they may develop various problems like decreased thirst or hunger. Dehydration may lead to other problems like constipation or kidney injuries. Weight loss from decreased hunger could lead to muscle loss, deficiencies that affect bone strength, weakness and eventually falls. Planning ahead and scheduling mealtimes and water breaks can combat a lot of these concerns.
Nutrient absorption can be impaired as aging continues. For examples, our bodies start secreted less gastric juices that help with the absorption of vitamin B12. That is why B12 deficiencies are so common in the elderly. It is important to have a balanced diet to get enough nutrients from our food. Every individual is different, but some people may require supplements to meet their nutrition needs.
Conditions like diabetes, hypertension and hyperlipidemia are considered normal for those over the age 65 years. Therefore, an individual nutrition approach would best suit people with some of these concerns.
Overall, our body composition changes as we age and our body requires different nutrients to support a healthy body. I would not say there are “major changes” in our diet that need to occur. Instead, I would say there are “little shifts” that may slowly be implemented.
Does nutrition impact our daily lives? If so, how?
Maddy, RDN, LD: Nutrition impacts our energy levels, focus, happiness, hormones, stress responses and ability to heal and recover. Our body is constantly in communication with itself, and nutrition has a large role in that. For example, if you skip some meals and have a low blood sugar, you may have feel dizzy or lethargic, which can result in injury! It can also throw off different communications, like hormones, causing short term and sometimes long term affects. Our body needs water and energy for fuel. Energy comes from foods. It makes sense that our body would rely on organic matter to fuel itself, because we are made of organic matter!
How does nutrition impact quality of life as we age?
Maddy, RDN, LD: The better you take care of yourself, the better you will feel for longer. Nutrition impacts bone density, vision, oral health, gut health, skin health, and so much more. If our body has all of the vitamins, minerals, water and energy it needs, it will be able to take care of it’s organ systems as best it can, and for as long as it can.
As a PT, I’ve had clients say to me, “I’ve never been a healthy eater. Why should I start now?” Do you have a response to that question?
Maddy, RDN, LD: It is never too late to start changing lifestyle habits. Nutrition can have an immediate impact, and if someone keeps the “why start now” mentality throughout older adulthood, they can seriously harm themselves. Some diseases and conditions can actually be reversed by improved nutrition and exercise. Why wait to get these conditions to make changes?
What is the difference between malnutrition and malnourishment? Are older adults at higher risk for either and/or both of these conditions?
Maddy, RDN, LD: There is not really a difference between these things. Malnutrition really just means unbalanced nutrition. Malnutrition is very broad and can mean various things like overnutrition, undernutrition, nutrition deficiencies, etc. Older adults experience conditions like dementia, tooth loss, functional decline, loss of hunger, decreased thirst, and malabsorption. For these reasons, older adults are more at risk for malnutrition.
When should someone see a dietitian?
Maddy, RDN, LD: Anyone who wants to individualize their nutrition approach should see a dietitian. I think there are a lot of great nutritionists out there that can help healthy adults build healthy meals and estimate macronutrients.
However, Medical Nutrition Therapy (MNT) can only be performed by a Registered Dietitian. Any time diet is used to treat medical conditions, that constitutes as MNT.
RDs can ensure that your diet is safe and meets all your needs with respect to your medical history (including medications, anthropometrics, diagnoses, physical activity, body composition, family history, diet history etc.)
For those older adults who may feel overwhelmed by diet/nutrition and don’t know where to start, is there a recommendation you have for either the top nutrient(s) to focus on, or a practice around food that you find particularly helpful?
Maddy, RDN, LD: The plate method is the easiest, least overwhelming tool to use if you want to build a healthy meal. Half of your plate should be fruits and vegetables, ¼ of your plate should be protein foods (aim for lean meats), and ¼ of your plate should be grains and starches (with lots of whole grains). This is a good place to start!
choosemyplate.gov/browse-by-audience/view-all-audiences/adults/older-adults
