March is National Nutrition Month, a time to highlight the importance of healthy eating habits and the impact of nutrition on overall well-being. At Nourish Meals on Wheels, we are committed to providing balanced, nutritious meals to older adults to help them stay healthy and independent.
To celebrate this month, we sat down with Registered Dietitian Susan Buckley, who reviews all of Nourish's weekly menus, to discuss the key aspects of nutrition for older adults and how Nourish plays a vital role in supporting them.
Meet Susan Buckley, RDN, CLT
Registered Dietitian Nutritionist, Certified LEAP Therapist
Susan Buckley has been passionate about nutrition and healthy eating her whole life. However, nutrition is her second career—she spent 10 years in Arts Administration before transitioning to dietetics.
Born and raised in Southern California, Susan moved to Northern California to attend Humboldt State University. After a decade in arts administration, she and her husband moved to Michigan for a couple of years before settling in St. Louis for eight years. During that time, after the birth of her youngest child, Susan decided to go back to school to pursue her passion for nutrition. Six years later, she earned her degree in dietetics and completed her internship at the St. Louis VA Medical Center.
Her family eventually moved to Colorado, where Susan became a part of South Denver Cardiology Associates. She worked there for over 15 years, focusing on nutrition education, individual counseling, and conducting group classes.
Susan finds immense fulfillment in her work, particularly in seeing clients transform their health. Driven by an interest in food sensitivities, she obtained an additional certification and established her private practice, Susan Buckley Nutrition, LLC. She provides one-on-one consultations, helping individuals with severe, life-altering food sensitivities manage conditions such as chronic migraines and inflammation through food sensitivity testing and elimination diets.
Q: Why is proper nutrition so important for older adults, and what key nutrients should they focus on?
Our nutritional needs change as we age, making proper nutrition especially crucial for older adults. Good nutrition helps maintain muscle mass, bone density, and cognitive function while supporting immune health. Dental issues and difficulty chewing can make consuming certain healthy foods challenging, so it's important to find appropriate forms of these key nutrients:
Protein - Essential for maintaining muscle mass and preventing frailty. Good sources include eggs, Greek yogurt, tender fish like salmon, ground lean meats, and soft legumes like lentils and beans. Older adults often need more protein than younger people to maintain strength.
Calcium and Vitamin D - These work together to maintain bone health and prevent falls. Find them in yogurt, fortified milk (including lactose-free options), soft cheese, and smoothies made with calcium-fortified juice. Blackstrap molasses is also a good source of calcium. Good sources of Vitamin D include fatty fish like salmon, herring and sardines, tuna (no more than once or twice a week due to mercury content) egg yolks and mushrooms. Vitamin D becomes harder to absorb as we age, making supplementation often necessary. Of course, sunshine is also a good source of vitamin D.
B12 - Many older adults have difficulty absorbing this vitamin, which is crucial for brain health and preventing anemia. Sources include meat, fish, poultry, fortified cereals, nutritional yeast, and eggs. B12 supplements may be recommended by healthcare providers.
Fiber - Helps maintain digestive health and regular bowel movements while managing blood sugar and cholesterol levels. Good sources include well-cooked vegetables, soft fruits like berries and ripe peaches, oatmeal, beans and legumes and ground flaxseed.
Q: What are the biggest challenges older adults face when it comes to eating well, and how can meal programs help?
The challenges of eating well increase with age due to several factors. Many older adults experience decreased appetite, altered taste buds, and dental problems that make eating difficult. Physical limitations can make grocery shopping, food preparation, and cooking challenging. Limited income, lack of transportation, and social isolation can further impact access to nutritious food.
Meal programs like Meals on Wheels provide crucial support by delivering nutritionally balanced meals right to older adults' homes. These programs ensure consistent access to proper nutrition while removing barriers like shopping, cooking, and meal planning. The careful portion control and balanced nutrients in each meal help maintain health without the stress of preparation. Meals are designed to be easy to chew and digest while meeting essential nutritional needs.
Q: What are some common misconceptions about nutrition for older adults?
One of the biggest misconceptions is that decreased appetite and weight loss are just normal parts of aging that can't be addressed. While appetite may naturally decrease, significant changes in eating habits or weight should always be discussed with healthcare providers.
Another myth is that older adults need fewer nutrients than younger people. In fact, seniors often need more of certain nutrients like protein and B vitamins, even though they may be eating less food overall. Many people also mistakenly believe that it's too late to make dietary changes that will impact health. The truth is that improving nutrition can have significant benefits at any age, from better energy levels to stronger immune function.
Q: What role does hydration play in overall health, and how can caregivers or volunteers help encourage it?
Hydration is crucial for older adults but often overlooked. Proper hydration helps prevent constipation, reduces fall risk, supports kidney function, and helps medications work effectively. The sense of thirst often decreases with age, making it easier to become dehydrated without realizing it.
Caregivers and volunteers can help by:
Ensuring water is easily accessible and in easy-to-handle cups
Offering a variety of beverages like herbal tea, water-rich fruits, and low-sodium broths
Reminding older adults to drink throughout the day, not just at meals
Being aware that some medications can increase dehydration risk
Looking for signs of dehydration like dry mouth, dark urine, or dizziness
Q:How does a nutritious, home-delivered meal impact an older adult's well-being?
A nutritious home-delivered meal provides far more than just food. It offers peace of mind that proper nutrition is being maintained, especially for those who have difficulty shopping or cooking. These meals are specifically designed to meet seniors' nutritional needs, which supports better physical health, stronger immune function, and faster recovery from illness.
Regular meal delivery also provides structure to the day and something to look forward to. For many older adults, these meals help maintain independence in their own homes while ensuring they receive proper nutrition – something that might otherwise be challenging to achieve.
Q: What are the signs of malnutrition in older adults, and what should family members or care givers look for?
Malnutrition can be subtle but serious in older adults. Key warning signs include:
Loose-fitting clothes or unintended weight loss and muscle wasting
Decreased energy levels, weakness or increased fatigue
Poor wound healing or frequent infections
Dental problems or mouth pain that affects eating
Empty refrigerator or pantry
Loss of interest in meals or skipping meals
Dry, fragile skin or brittle nails
Changes in mood or increased confusion
If you notice these signs, it's important to discuss them with healthcare providers, as early intervention can prevent serious complications.
Q:How does social interaction—like a friendly visit from a volunteer—affect appetite and overall health?
The social aspect of eating plays a vital role in nutrition and overall health. When people eat alone, they tend to eat less and make poorer food choices. A friendly visit from a volunteer can make mealtime more enjoyable and encourage better eating habits. This social connection also helps reduce isolation and depression, which can negatively impact appetite and food intake.
Research shows that social interaction during meals can:
Increase food intake and enjoyment of meals
Improve adherence to healthy eating habits
Reduce feelings of loneliness and depression
Create a routine and structure around meals
Provide an opportunity to spot nutrition or health concerns early
This is why the personal connection provided by Nourish Meals on Wheels' volunteers is just as nourishing as the food they deliver.
Supporting Nutrition Through Meals on Wheels
This National Nutrition Month, we encourage everyone to recognize the importance of proper nutrition for older adults. Nourish Meals on Wheels, provides nutritious, balanced meals that help older adults maintain their health and independence.
Sources:
National Institute on Aging – “Healthy Eating As You Age”
Academy of Nutrition and Dietetics – “Special Nutrient Needs of Older Adults”
Journal of Nutrition in Gerontology and Geriatrics – “Social Isolation and Meal Times”
American Journal of Clinical Nutrition – “Protein Requirements in Older Adults”
National Council on Aging – “Malnutrition and Older Adults”
Journal of Nutrition, Health & Aging – “Impact of Home-Delivered Meal Programs on Diet and Nutrition”