Myth Busters: 6 Common Misconceptions About Nutrition as We Age

Author

Home Instead

Posted on

Dec 10, 2021

Book/Edition

Florida - Sarasota, Bradenton & Charlotte Counties

Share This
For more information on the author, Home Instead, CLICK HERE!

Maintaining a nutritious diet is no easy task, but for many, eating well becomes even trickier with age. Add in medications that require dietary changes or chronic health conditions, and its no wonder some older adults lose track of a healthy eating routine or experience fluctuations in weight.
By prioritizing nutrient-rich foods, older adults and caregivers can help to strengthen minds and immune systems, while also preventing illness down the road. According to theCDC, only 1 in 10 adults meets the federal recommendations for fruit or vegetable intake.
It can be confusing to know which foods to add to a diet or build a meal around to maintain proper nutrients, accommodate dietary restrictions and mange chronic conditions. Any time a diet is being adjusted, its important to consult your physician. Consider reaching out to the dietitian at your local grocery store who is an often-underutilized resource when it comes to nutrition.
Isolation Affects Nutrition in Older Adults
In addition, research from Home Instead found that older adults who eat alone tend to consume 157 fewer servings of fruit and vegetables per year than those who regularly share a mealtime with others. The trend is expected to continue, as many remainsocially distant from family and friends during the pandemic.
Many seniors don't receive the proper nourishment they need to fuel their aging bodies and its partially because they arent fully aware of what they need, said Dr. Lakelyn Hogan, Ph.D., gerontologist and caregiver advocate at Home Instead. While the challenges associated with senior nutrition are widely understood, there are still several myths out there that add to the confusion.
6 Common Misconceptions About Nutrition as We Age
To help provide clarity on how older adults can achieve nutrition goals, Hogan busts some common myths on healthy eating habits for individuals 65 and older.

Myth: Older adults must eat three proper meals a day.

Fact: Caloric needs vary from person to person. Eating three full meals a day can sometimes be a struggle for older adults who experience a loss of appetite or find cooking time consuming. Pre-packaged meals or convenience dishes such as frozen vegetables can often do the trick. If three meals are too many, consider swapping them for five or six healthy snacks throughout the day.


Myth: All hydration needs to come from fluids.

Fact: Staying hydrated is vital for health, but some older adults can struggle to get the appropriate amount of water. While water is the best source of hydration, consuming water-rich foods like watermelon, lettuce, peaches, tomatoes or strawberries can be a great supplement.


Myth: Supplements are sufficient on their own.

Fact :Dietary supplements are often seen as a quick way to get your daily vitamins and minerals in, but the best way to receive nutrients is through the food we eat. For older adults who have difficulty eating a variety of foods, talk with a doctor about the best approach.


Myth: Low-sodium or low-fat diets are better for everyone.

Fact: Despite popular beliefs, a low-fat diet or low-sodium diet isnt always the best. Unless an older adult has certain health conditions, such as high blood pressure, eliminating salt can make food unappetizing and lead to missed meals. Meanwhile, fat is an important source of calories and something that's especially important for aging adults who struggle to keep weight on. Its all about moderation. Before making any extreme changes to diet, consult a physician.


Myth: Older adults don't need as much protein as younger generations.

Fact: Older adults need more protein than adults under the age of 65. Proteins lean meats, poultry, fish and eggs should form the center of a meal. The food group is vital to keeping bones and organs healthy, as well as the immune system functioning well.


Myth: We don't need to worry about nutrition in our later years.

Fact: A healthy lifestyle should be pursued at every stage of life. The National Council on Aging recommends older adults eat a variety of foods, including lean proteins, fruits and vegetables, whole grains and low-fat dairy. Its alright for older adults to occasionally enjoy guilty pleasures, so long as their diet is balanced with healthy options as well.



Its never too late to re-imagine mealtime for aging adults or to explore new ways to change a diet for the better. Even the smallest changes can make an immediate and lasting difference.

Other Articles You May Like

Time for tax-loss harvesting?

As you know, the gig economy has been booming over the past several years. If youre thinking of using your skills to take on a side gig, what should you do with the money youll make?Theres no one right answer for everyone, and the decisions you make should be based on your individual situation. And of course, you may simply need the extra income to support your lifestyle and pay the bills. But if you already have your cash flow in good shape, and you have some freedom with your gig money, consider these suggestions: Contribute more to your IRA. If you couldnt afford to contribute the maximum amount to your IRA, you may find it easier to do so when you have additional money coming in from a side gig. For the 2023 tax year, you can put in up to $6,500 to a traditional or Roth IRA, or $7,500 if youre 50 or older. (Starting in 2024, this extra $1,000 catch-up contribution amount may be indexed for inflation.) The amount you can contribute to a Roth IRA is reduced, and eventually eliminated, at certain income levels. Look for new investment opportunities. If youre already maxing out your IRA, you might be able to find other investment possibilities for your side gig money. For example, if you have young children, perhaps you could use some of the money to invest in a 529 education savings plan. A 529 plan offers potential tax advantages and can be used for college, qualified trade school programs, and possibly some K-12 expenses. Please keep in mind that potential tax advantages will vary from state to state. Build an emergency fund. Life is full of unexpected events and some can be quite expensive. What if you needed a major car repair or required a medical procedure that wasnt totally covered by your health insurance? Would you have the cash available to pay these bills? If not, would you be forced to dip into your IRA or 401(k)? This might not be a good move, as it could incur taxes and penalties, and deprive you of resources you might eventually need for retirement. Thats why you might want to use your gig earnings to help fund an emergency fund containing several months worth of living expenses, with the money kept in a liquid, low-risk account. To avoid being tempted to dip into your emergency fund, you may want to keep it separate from your daily spending accounts.   Pay down debts. Most of us will always carry some debts, but we can usually find ways to include the bigger ones mortgage, car payments and so on into our monthly budgets. Its often the smaller debt payments, frequently associated with high-interest-rate credit cards, that cause us the most trouble, in terms of affecting our cash flow. If you can use some of your side gig money to pay down these types of debts, you could possibly ease some of the financial stress you might be feeling. And instead of directing money to pay for things you purchased in the past, you could use the funds to invest for your future.As weve seen, your side gig money could open several promising windows of opportunity so take a look through all of them. Chad Choate III, AAMS828 3rd Avenue WestBradenton, FL  34205941-462-2445chad.chaote@edwardjones.com This article was written by Edward Jones for use by your local Edward Jones Financial Advisor. Edward Jones, Member SIPC

Time for tax-loss harvesting?

Its been a bumpy year for the financial markets which means that some of your investments may have underperformed or lost value. Can you use these losses to your advantage?Its possible. If you have some investments that have lost value, you could sell them to offset taxable capital gains from other investments. If your losses exceed gains for the year, you could use the remaining losses to offset up to $3,000 of ordinary income. And any amount over $3,000 can be carried forward to offset gains in future years. This tax-loss harvesting can be advantageous if you plan to sell investments that youve held in taxable accounts for years and that have grown significantly in value. And you might receive some gains even if you take no action yourself. For example, when you own mutual funds, the fund manager can decide to sell stocks or other investments within the funds portfolio and then pay you a portion of the proceeds. These payments, known as capital gains distributions, are taxable to you whether you take them as cash or reinvest them back into the fund. Still, despite the possible tax benefits of selling investments whose price has fallen, you need to consider carefully whether such a move is in your best interest. If an investment has a clear place in your holdings, and it offers good business fundamentals and favorable prospects, you might not want to sell it just because its value has dropped. On the other hand, if the investments youre thinking of selling are quite similar to others you own, it might make sense to sell, take the tax loss and then use the proceeds of the sale to purchase new investments that can help fill any gaps in your portfolio. If you do sell an investment and reinvest the funds, youll want to be sure your new investment is different in nature from the one you sold. Otherwise, you could risk triggering the wash sale rule, which states that if you sell an investment at a loss and buy the same or a substantially identical investment within 30 days before or after the sale, the loss is generally disallowed for income tax purposes.Heres one more point to keep in mind about tax-loss harvesting: Youll need to take into account just how long youve held the investments youre considering selling. Thats because long-term losses are first applied against long-term gains, while short-term losses are first applied against short-term gains. (Long-term is defined as more than a year; short-term is one year or less.) If you have excess losses in one category, you can then apply them to gains of either type. Long-term capital gains are taxed at 0%, 15% or 20%, depending on your income, while short-term gains are taxed at your ordinary income tax rate. So, from a tax perspective, taking short-term losses could provide greater benefits if your tax rate is higher than the highest capital gains rate.Youll want to contact your tax advisor to determine whether tax-loss harvesting is appropriate for your situation  and youll need to do it soon because the deadline is Dec. 31. But whether you pursue this technique this year or not, you may want to keep it in mind for the future because youll always have investment tax issues to consider.   Chad Choate III, AAMS828 3rd Avenue WestBradenton, FL  34205941-462-2445chad.chaote@edwardjones.com  This article was written by Edward Jones for use by your local Edward Jones Financial Advisor.Edward Jones, Member SIPC

Do your investments match your goals?

As you go through life, youll have various financial goals and to achieve them, youll need to invest. But just recognizing the need to invest is not as useful as matching specific types of accounts or investments with specific goals. How can you make these connections?Lets look at some common goals and how they could possibly be met with appropriate accounts and investments: Saving for a down payment on a house  When youre saving for a down payment, you want a certain amount of money available at a certain time so, for this goal, you wont want to take too much risk. Consequently, you might consider investing in certificates of deposit (CDs), which will pay you regular interest payments and return your principal when the CDs mature. CDs are issued in a range of maturities, from one month to 10 years. Other vehicles you might consider are money market accounts or other cash equivalents.   Saving for a childs education  If you have children, and youd like to help them pay for some form of higher education, you may want to consider a 529 education savings plan. Any earnings growth in a 529 plan is federally tax free, provided the withdrawals are used for qualified education expenses, and you may also receive state tax benefits. A 529 plan can be used for college, approved trade school programs, student loan repayments and some K-12 costs. And if the child youve named as a beneficiary chooses not to continue their education, and doesnt need the money in a 529 plan, you can generally switch beneficiaries to another immediate family member.  Saving for retirement  This is the one goal that will remain consistent throughout your working years  after all, you could spend two or even three decades in retirement, so youll need to accumulate as many financial resources as you can to pay for those years. Fortunately, you likely have access to several good retirement-savings vehicles. If you work for a business, you might have a 401(k) plan, which offers you the chance to put away money on a tax-deferred basis. (If you have a Roth option in your 401(k), your withdrawals can be tax free, although, unlike a traditional 401(k), your contributions wont lower your taxable income.) If you work for a public school or a nonprofit organization, you may be able to participate in a 403(b) plan, which is quite similar to a 401(k), and the same is true if you work for a state or local government, where you might have a 457(b) plan. And even if you invest in any of these plans, you can probably also contribute to an IRA, which gives you another chance to invest on a tax-deferred basis (or tax-free basis, if youre eligible for a Roth IRA). Try to take full advantage of whatever retirement plans are available to you.Here's one final point to keep in mind: While some investments and accounts are appropriate for certain goals, they may not necessarily be suitable for your individual situation  so keep all your options in mind and take the steps that are right for you.  Chad Choate III, AAMS828 3rd Avenue WestBradenton, FL  34205941-462-2445chad.chaote@edwardjones.com This article was written by Edward Jones for use by your local Edward Jones Financial Advisor. Edward Jones, Member SIPC