NUTRITION AND THE SCIENCE OF AGING: 

KEY NUTRIENTS IN AGING 

KATIE M. DODD, MS, RDN, CSG, LD, FAND

December 19, 2019 

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NUTRITION AND THE SCIENCE OF AGING- PART 2 

• Katie M. Dodd, MS, RDN, CSG, LD, FAND

• The Geriatric Dietitian

• Medford, OR

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AGENDA 

• Recap from Part 1 

• Key Nutrients 

• Protein 

• Fiber 

• Vitamin B-12 

• Vitamin B-6 

• Calcium 

• Vitamin D 

• Take Home Messages 

• Call to Action 

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LEARNING OBJECTIVES 

Upon successful completion of these webinars, the 

participant should be able to: 

• Recognize the changing nutrition needs in the older 

adult 

• Identify key nutrients with higher requirements in the 

aging body 

• Be able to identify food sources of key nutrients for 

older adults 

• Implement practical techniques to improve nutrition 

status in older adults 

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RECAP FROM PART 1 

• The physiology of aging is complex 

• Biological, physical, and functional changes 

• Increased risk of: 

• Nutrient deficiency 

• Muscle loss 

• Malnutrition 

• Good nutrition= Maintaining independence 
POLL 

What nutrient has a lower Recommended 

Dietary Intake (RDA) level for older adults? 

a. Protein 

b. Fiber 

c. Vitamin B-12 

d. Calcium 

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KEY NUTRIENTS 

• Every nutrient is important 

• Key nutrients covering: 

• Protein (↑ needs)

• Fiber (↓ needs)

• Vitamin B-12 

• Vitamin B-6 (↑ needs)

• Calcium (↑ needs)

• Vitamin D (↑ needs)

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DRUG-NUTRIENT INTERACTIONS 

• Prescription medications and older adults: 

• 90% take at least one 

• 80% take at least two 

• 35% take five or more 

• Drug-nutrient interactions 

• Work with healthcare team 
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PROTEIN: INTRODUCTION 

• Protein is found in every cell in the body! 

• Involved in: 

• Overall health 

• Immunity 

• Muscle 

• Physical Function 

• Promotes independence 
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PROTEIN: HOW MUCH? 

Recommended Dietary Allowance 

Life Stage Group Needs for Men and Women 

19+ years 0.8 grams per kilogram body weight 

• Needs may be higher in older adults: 

• 1-1.2 grams per kilogram body weight 

• Along with endurance and resistance exercise 

• Too little can cause malnutrition or muscle loss 
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PROTEIN: FOOD SOURCES 

Animal products, legumes, nuts, grains, produce 

Food Source Amount per serving Gms per serving 

Beef 3 ounces 24 

Greek Yogurt (low fat) 1 cup 24 

Salmon 3 ounces 22 

Chicken 3 ounces 20 

Lentils (cooked) 1 cup 17 

Almonds 0.3 cups 10 

Milk (low fat) 1 cup 8 

Quinoa (cooked) 1 cup 8 
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PROTEIN: FOOD SOURCES 

Vegetarians should eat a wide variety of high protein 

Food Source Amount per serving foods Gms per serving 

Chickpeas 0.5 cup 7 

Egg 1 large 6 

Oatmeal (cooked) 1 cup 5 

Spinach (cooked) 1 cup 5 

Green peas 0.5 cups 4 

Avocado 0.5 cup 2 

Apricot 1 cup 2 
PROTEIN: STRATEGIES TO OPTIMIZE INTAKE 

• When Shopping: 

• Purchase foods 

naturally high in 

protein like meat, 

lentils, and eggs 

• Read food labels for 

protein content 

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PROTEIN: STRATEGIES TO OPTIMIZE INTAKE 

• During Meal Preparation: 

• Include high protein foods at every 

meal throughout the day 

• Breakfast is a good opportunity for protein 

• Include meat, beans, and lentils throughout week 

• At the table: 

• Offer beverages high in protein such as milk or 

milk-alternatives 

• Provide high protein foods as snacks 
FIBER: INTRODUCTION 

• Type of carbohydrate unable to digest. 

• Involved in: 

• Healthy digestion 

• Reducing risk of heart disease, diabetes, some cancers 

• Reducing inflammation 

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FIBER: HOW MUCH? 

Recommended Dietary Allowance: 

Life Stage Group Men Women 

31-50 years 38 grams 25 grams 

51-70 years 30 grams 21 grams 

>70 years 30 grams 21 grams 

• Too little: constipation, increased risk 

chronic disease 

• Too much (too quickly): gastrointestinal 

issues 

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FIBER: FOOD SOURCES 

• Found in plant-based foods 

• Fruits 

• Vegetables 

• Grains 

• Legumes 

• Nuts 

• Seeds 

• A note on grains (whole vs. refined) 

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FIBER: FOOD SOURCES 

Food Source Amount per serving Gms per serving 

Chickpeas 0.5 cups 11 

Black beans 0.5 cups 7 

Almonds 0.3 cups 6 

Quinoa (cooked) 1 cup 5 

Broccoli 1 cup 5 

Oatmeal (cooked) 1 cup 4 

Apple 1 medium 4 

Banana 1 medium 3 

Whole wheat bread 1 slice 2 

Brown rice 0.5 cups 2 

Cabbage (raw) 1 cup 2 

Shelled pumpkin seeds 1 ounce 2 

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FIBER: STRATEGIES TO OPTIMIZE INTAKE 

• When Shopping: 

• Purchase foods 

naturally high in fiber 

like fruits, vegetables, 

and whole grains 

• Read food labels for 

fiber content 

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FIBER: STRATEGIES TO OPTIMIZE INTAKE 

• During Meal Preparation: 

• Incorporate plant-based food 

options into meal planning 

• Add vegetables or salad with lunch or dinner 

• Prepare whole grains more often than refined 

grains 

• At the table: 

• Serve cooked and/or chopped vegetables 

for older adults with difficulty chewing 

• Offer fruits and vegetables as snacks 

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VITAMIN B-12: INTRODUCTION 

• Water-soluble vitamin 

• Involved in: 

• Making DNA 

• Red blood cell formation 

• Nerve function 

• Bone health 

• Found in animal products 

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VITAMIN B-12: HOW MUCH? 

Recommended Dietary Allowance 

Life Stage Group Needs for Men and Women 

14+ years 2.4 mcg 

• 10-30% older adults unable to absorb 

vitamin B-12 through food sources 

• Too little: anemia, fatigue, GI issues, weight loss, 

neurological changes, confusion, sore 

mouth/tongue 

• Too much: unlikely (no UL) 

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VITAMIN B-12: FOOD SOURCES 

• Found in animal products 

• Seafood 

• Meat 

• Dairy 

• Eggs 

• And fortified foods 

• Nutritional yeast 

• Cereals 

• Milk-substitutes 

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VITAMIN B-12: FOOD SOURCES 

Food Source Amount per serving mcg per serving 

Clams 3 ounces 84.1 

Beef liver 3 ounces 70.7 

Fortified nutritional yeast 1 serving 6.0 

Salmon 3 ounces 4.8 

Tuna 3 ounces 2.5 

Fortified cereal 1 serving 1.5 

Beef 3 ounces 1.4 

Milk (low-fat) 8 ounces 1.2 

Yogurt (low-fat) 8 ounces 1.1 

Egg 1 large 0.6 

Chicken breast 3 ounces 0.3 

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VITAMIN B-12: STRATEGIES TO OPTIMIZE INTAKE 

• When Shopping: 

• Purchase foods naturally 

high in vitamin B-12 like 

seafood and meat 

• Look for food items 

fortified with vitamin B-12 

nutritional yeast and 

cereals 

• Read food labels for 

vitamin B-12 content 

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VITAMIN B-12: STRATEGIES TO OPTIMIZE INTAKE 

• During Meal Preparation: 

• Breakfast: eggs, to cereal, to milk 

• Lunch and dinner: meat 

• Include seafood at least 2 days of the week 

• At the table: 

• Offer beverages such as milk or vitamin B-12 fortified 

beverages 

• Provide foods and snacks with fortified vitamin B-12 
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DISCUSSION QUESTION 

What is the biggest barrier you face in ensuring 

older adults get adequate nutrition? 

Enter responses into the chat box on your screen. 
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VITAMIN B-6: INTRODUCTION 

• Water-soluble vitamin 

• Involved in: 

• Metabolism 

• Cognition 

• Enzyme reactions 

• Found in a wide variety of foods 
VITAMIN B-6: HOW MUCH? 

Recommended Dietary Allowance: 

Life Stage Group Men Women 

51-70 years 1.3 mg 1.3 mg 

71+ years 1.7 mg 1.5 mg 

• Too little: anemia, cracks in corners of mouth, swollen 

tongue, depression, poor immunity 

• Too much: Rare, usually from supplementation 

• Upper Limit: 100 mg 

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VITAMIN B-6: FOOD SOURCES 

Food Source Amount per serving mg per serving 

Chickpeas 1 cup 1.1 mg 

Beef liver 3 ounces 0.9 mg 

Salmon 3 ounces 0.6 mg 

Chicken breast 3 ounces 0.5 mg 

Potatoes (cooked) 1 cup 0.4 mg 

Banana 1 medium 0.4 mg 

Cottage cheese 1 cup 0.2 mg 

White rice 1 cup 0.1 mg 

Onions 0.5 cups 0.1 mg 

Spinach (cooked) 0.5 cups 0.1 mg 

Watermelon 1 cup 0.1 mg 

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VITAMIN B-6: STRATEGIES TO OPTIMIZE INTAKE 

• When Shopping: 

• Purchase foods naturally 

high in vitamin B-6 like 

meats, nuts, fruits, 

vegetables 

• Look for food items 

fortified with vitamin B-6 

like cereals 

• Read food labels for 

vitamin B-6 content 

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VITAMIN B-6: STRATEGIES TO OPTIMIZE INTAKE 

• During Meal Preparation: 

• Lunch and dinner: high vitamin B-6 foods like meat 

• Serve a variety of different foods throughout the week 

• At the table: 

• Offer beverages with vitamin B-6 such as milk 

• Provide high vitamin B-6 snacks 

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CALCIUM: INTRODUCTION 

• Calcium is a mineral primarily found in bones & teeth 

• Involved in: 

• Bone health 

• Muscle function 

• Nerve transmission 

• Hormone secretion 

• Oxalic acid decreases absorption of calcium. 
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POLL 

Which food is high in calcium but also 

contains oxalic acid? 

a. Spinach 

b. Broccoli 

c. Bok Choy 

d. Kale 
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CALCIUM: HOW MUCH? 

Recommended Dietary Allowance: 

Life Stage Group Men Women 

19-50 years 1,000 mg 1,000 mg 

51-70 years 1,000 mg 1,200 mg 

>70 years 1,200 mg 1,200 mg 

• Too little: hypocalcemia, weak bones, fractures 

• Too much: hypercalcemia, kidney damage, kidney stones 

• Upper Limit: 2,000 mg 
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CALCIUM: FOOD SOURCES 

Food Source Amount per serving mg per serving 

Yogurt (plain) 8 ounces 415 

Mozzarella cheese 1.5 ounces 333 

Milk (nonfat) 8 ounces 299 

Fortified soy milk 8 ounces 299 

Fortified orange juice 8 ounces 261 

Fortified cereal 1 cup 100+ 

Turnip greens (cooked) 1 cup 197 

Almonds 0.3 cup 152 

Kale (cooked) 1 cup 94 

Bok choi 1 cup 74 

Kale (raw) 1 cup 24 

Broccoli (raw) 0.5 cup 21 
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CALCIUM: STRATEGIES TO OPTIMIZE INTAKE 

• When Shopping: 

• Purchase foods naturally 

high in calcium like dairy 

products, kale, bok choy, 

and broccoli 

• Look for food items 

fortified with calcium like 

beverages and cereals 

• Read food labels for 

calcium content 
 

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CALCIUM: STRATEGIES TO OPTIMIZE INTAKE 

• During Meal Preparation: 

• Breakfast: high calcium foods, from cereal 

to milk 

• Prepare cooked vegetables high in 

calcium (ex. kale, bok choy, and broccoli) 

• At the table: 

• Offer beverages with calcium such as milk 

or fortified orange juice 

• Include dairy for snacks such as 

cottage cheese, yogurt, and cheese 
 

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VITAMIN D: INTRODUCTION 

• Fat-soluble vitamin 

• Involved in: 

• Bone health 

• Muscle health 

• Immunity 

• Cognition 

• Sunshine vitamin (older adults synthesize less) 
VITAMIN D: HOW MUCH? 

Recommended Dietary Allowance 

Life Stage Group Needs for Men and Women 

1 - 70 years 15 mcg (600 IU) 

> 70 years 20 mcg (800 IU) 

• Too little: weak bones, health issues 

• Too much: weight loss, heart issues, kidney damage 

• Upper Limit: 4,000 IU 

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VITAMIN D: FOOD SOURCES 

Food Source Amount per serving IU per serving 

Fish liver oil 1 Tbsp 1,360 

Fatty fish (salmon) 3 ounces 566 

Fortified orange juice 1 cup 137 

Fortified milk 1 cup 124 

Fortified margarine 1 Tbsp 60 

Liver (beef) 3 ounces 42 

Egg yolk 1 egg 41 

Fortified cereal 1 cup 40 

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VITAMIN D: STRATEGIES TO OPTIMIZE INTAKE 

• When Shopping: 

• Purchase foods naturally 

high in vitamin D, like fish 

and eggs 

• Look for food items fortified 

with vitamin D, like 

beverages and cereals 

• Read food labels for vitamin 

D content 
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VITAMIN D: STRATEGIES TO OPTIMIZE INTAKE 

• During Meal Preparation: 

• Breakfast is a good opportunity for high vitamin 

D foods; from eggs, to cereal, to milk 

• Include fish at least 2 days of the week 

• At the table: 

• Offer beverages fortified with vitamin D, such as 

milk 

• Provide fortified soft spread margarines at the 

table 
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DISCUSSION QUESTION 

What nutrient do you find is the most 

challenging to incorporate into meals? 

Enter responses into the chat box on your screen. 
@NRCNA_engAging 45 

WRAPPING IT UP 

Hopefully you now: 

• Recognize the changing nutrition needs in the older adult 

• Identify key nutrients with higher requirements in the aging 

body 

• Are able to identify food sources of key nutrients for older 

adults 

• Implement practical techniques to improve nutrition status 

in older adults 
@NRCNA_engAging

TAKE HOME MESSAGES 

• Key nutrients for older adults 

• Food first for nutrition 

• Read nutrition labels 

• Prepare a wide variety of foods 

• It’s all about independence 
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CALL TO ACTION 

• Evaluate current strategies 

• Identify areas for improvement 

• Involve older adults in menu planning 

• Initiate change to improve nutrition 
 

 

 

 

 

 

 

 

REFERENCES 

1. https://www.merckmanuals.com/home/older-people%E2%80%99s-health-issues/agingand-drugs/aging-and-drugs 

2. Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Energy, 

Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, 

DC: National Academy Press, 2005. https://www.nap.edu/read/10490/chapter/1 

3. Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary 

protein intake in older people: a position paper from the PROT-AGE Study Group. Journal 

Of The American Medical Directors Association. 2013 Aug 1;14(8):542-59. 

4. Deer RR, Volpi E. Protein intake and muscle function in older adults. Current Opinion In 

Clinical Nutrition And Metabolic Care. 2015 May;18(3):248. 

5. FoodData Central. U.S. Department of Agriculture website. https://fdc.nal.usda.gov/. 

Accessed November 19, 2019. 

6. Dahl WJ, Stewart ML. Position of the Academy of Nutrition and Dietetics: health 

implications of dietary fiber. Journal of the Academy of Nutrition and Dietetics. 2015 Nov 

1;115(11):1861-70. 

7. Nielsen SJ, Trak-Fellermeier MA, Joshipura K. The Association between Dietary Fiber Intake 

and CRP levels, US Adults, 2007–2010. The FASEB Journal. 2017 

Apr;31(1_supplement):648-8. 

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REFERENCES 

8. Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Thiamin, 

Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. 

Washington, DC: National Academy Press, 1998. https://www.nap.edu/read/6015/chapter/1 

9. ter Borg S, Verlaan S, Hemsworth Jet al. Micronutrient intakes and potential inadequacies of 

community-dwelling older adults: a systematic review. British Journal of Nutrition. 2015 

Apr;113(8):1195-206. 

10. Hughes C, Ward M, Tracey F, et al. B-vitamin intake and biomarker status in relation to 

cognitive decline in healthy older adults in a 4-year follow-up study. Nutrients. 2017;9(1):53. 

11. Dietary Reference Intakes (DRIs): Tolerable Upper Intake Levels, Vitamins. National Institutes 

of Health website. 

https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t7/?report=objectonly 

. Accessed November 19, 2019. 

12. Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium and 

Vitamin D. Washington, DC: National Academy Press, 2011. 

https://www.nap.edu/read/13050/chapter/5 

13. Annweiler C, Dursun E, Féron F, et al. ‘Vitamin D and cognition in older adults’: updated

international recommendations. Journal Of Internal Medicine. 2015 Jan;277(1):45-57. 

14. Miller JW, Harvey DJ, Beckett LA, et al. Vitamin D status and rates of cognitive decline in a 

multiethnic cohort of older adults. JAMA Neurology. 2015 Nov 1;72(11):1295-303. 

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QUESTIONS? 

5 

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Stay tuned! 

Plan to join us for exciting in-person and virtual training 

opportunities across a variety of topics: 

• Emergency Preparedness 

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• Rural Hunger & Aging Services 

• Medically Tailored Meals 

• Business Acumen 

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THANK YOU! 

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