Most Americans have more than enough food to eat. Our average daily calorie intake has risen steadily over the past few decades, weighing in at 3,540 in 2021, according to the United Nations. At the same time, the quality of our collective diet has declined. Today, more than half of the foods we consume are ultraprocessed.
As a result, our waistlines are growing while our nutrient intake is shrinking. About 30 percent of Americans are overweight and 42 percent are obese. Yet a majority of Americans consume below the recommended levels of one or more essential vitamins and minerals.
We’re well fed but at risk of being undernourished. An increasing reliance on less-nutritious foods may be responsible for this threat to our health.
Fewer nutrients = more disease
Throughout our lifespan, our bodies need adequate supplies of vitamins, minerals, healthy fats, protein, and carbohydrates to function properly. As we get older, we require more of certain nutrients (such as vitamin D) and less of others (like iron). These changes happen because of an increased biological need for certain nutrients as we age, or reduced absorption of these nutrients, which is often due to health conditions or medication interactions.
The average American diet contains an excess of saturated fat, refined grains, sodium, and added sugars, all of which run counter to good health. Poor nutrition increases the risk not only for overweight and obesity, but also for diseases like cancer, diabetes, osteoporosis, and heart disease.
From calcium to vitamin D
People over age 60 have specific dietary needs (many of these recommendations also pertain to people 19 and older). While you need a good mix of all the recommended vitamins and minerals, these are some notable nutrients to know about:
Calcium keeps bones strong and is essential for muscle and blood vessel function.
- How much you need: 1,000 to 1,200 milligrams (mg) daily for men, 1,200 mg for women
- Good sources: yogurt, fortified orange juice and soymilk, cheese, sardines, canned salmon with bones, milk
Magnesium is involved in more than 300 chemical reactions in the body, including muscle and nerve function and blood sugar control.
- How much you need: 420 mg daily for men, 320 mg for women
- Good sources: spinach, pumpkin and chia seeds, almonds, cashews, peanuts, soymilk, black beans
Potassium keeps your cells functioning normally.
- How much you need: 3,400 mg daily for men, 2,600 mg for women
- Good sources: apricots, lentils, squash, prunes, bananas, kidney beans, orange juice
Protein builds and maintains muscle mass.
- How much you need: 1 to 1.2 grams per kilogram (1 kilogram is about 2.2 pounds) of body weight daily
- Good sources: fish, tofu, beans, lentils, chicken, almonds, yogurt (Greek yogurt has more protein)
Vitamin A promotes cell growth and healthy vision.
- How much you need: 900 micrograms of retinol activity equivalents (mcg RAE) daily for men, 700 mcg RAE for women
- Good sources: carrots, eggs, sweet potato, spinach, milk
Vitamin B1 (thiamin) is important for energy metabolism.
- How much you need: 1.2 mg daily for men, 1.1 mg for women
- Good sources: fortified breakfast cereals, trout, black beans, mussels, whole-wheat macaroni, sunflower seeds, mussels
Vitamin B2 (riboflavin) is a component of enzymes necessary for energy production, cell growth, and the breakdown (metabolism) of medication.
- How much you need: 1.3 mg daily for men, 1.1 mg for women
- Good sources: fortified breakfast cereals, oatmeal, yogurt, milk, clams
Vitamin B3 (niacin) plays an important role in hundreds of chemical reactions in the body.
- How much you need: 16 milligrams niacin equivalents (mg NE) daily for men, 14 mg NE for women
- Good sources: chicken breast, turkey breast, salmon, tuna, tomato sauce
Vitamin B12 is essential to a healthy nervous system and red blood cells.
- How much you need: 2.4 micrograms daily
- Good sources: clams, oysters, nutritional yeast, salmon, tuna, lean ground beef
Vitamin C is an antioxidant that helps keep the immune system healthy.
- How much you need: 90 mg daily for men, 75 mg for women
- Good sources: red and green pepper, oranges/orange juice, broccoli, strawberries, tomatoes
Vitamin D works in tandem with calcium to keep bones healthy. It also helps regulate inflammation, immune function, and cell growth.
- How much you need: 15 mcg (600 IU) daily up to age 70, 20 mcg (800 IU) age 70 or older
- Good sources: trout, salmon, cod liver oil, mushrooms, fortified cow’s milk and soy/almond/oat milk
Don’t forget fiber, which helps prevent constipation and improve digestion. Fiber may also reduce the risk of heart disease, diabetes, and certain cancers. It comes in two types. Insoluble fiber (found in whole grains, beans, and vegetables such as cauliflower, leafy greens like kale, and green beans) keeps food moving through the digestive system. Soluble fiber (from foods like oats, bananas, apples, and carrots) may help lower cholesterol and blood sugar.
- How much you need: 14 grams per 1,000 calories daily
- Good sources: chickpeas, black beans, almonds, quinoa, broccoli, oatmeal, apples
Are you getting enough?
Even if you’re eating three nutritious meals a day, you still might be missing out on certain nutrients. Severe deficiencies cause symptoms like hair loss, muscle weakness, and bone pain, but most signs are too subtle to notice.
Doctors don’t routinely test for nutrient deficiencies. If you’re concerned that you may be lacking in certain vitamins or minerals, or you’re at risk for a deficiency because of a less-than-optimal diet, a medical condition like inflammatory bowel disease, or a medication you take, talk to your doctor or a registered dietitian nutritionist (RDN).
If indicated, a multivitamin or supplement can help make up for what you’re missing. But think foods first: No pill or gummy is a substitute for a well-balanced diet.
Building a balanced diet
The easiest way to ensure you’re getting the nutrients you need is by eating a diverse diet. Choose a variety of foods from all five food groups: vegetables, fruits, grains, protein (like chicken, tofu, and fish), and dairy.
You’ll find real, whole foods like these along the perimeter of the supermarket. Try to limit foods that come in boxes and cans, which tend to be processed and high in sodium and added sugar. An exception is frozen or canned vegetables, which you can substitute for fresh vegetables to make cooking easier—but be sure to look for products with no (or little) added salt and sugar.
Making a few food switches is an easy way to add needed nutrients to your meals while removing unhealthy components and “empty” calories. Instead of white bread and rice, try whole-grain bread and brown rice. Top pizza with veggies like mushrooms and broccoli instead of pepperoni and sausage. Snack on carrots and yogurt dip rather than chips and sour cream. Consider fresh fruit salad, baked apples, yogurt parfaits, and whole-grain banana bread for dessert in place of cake, cookies, and pudding.
BOTTOM LINE: Many older adults get more than enough calories but are lacking essential nutrients in their diet. Although vitamin and mineral supplements can make up for shortfalls, they are not a replacement for whole foods in a healthy diet. Talk with your doctor if you think you might be deficient. A dietitian can help you plan a more well-balanced, nutritious diet.
