Adjust to the body’s nutritional needs as you age

Published 4:54 pm Saturday, August 11, 2012

There’s no question about it: Our bodies change as we age. In turn, seniors have very different nutritional needs than teenagers, children, and even middle-aged adults.

Age-related changes can affect how your body processes food, which influences your dietary needs and affects your appetite. These are some of the changes:

•Your metabolism slows down. This happens naturally, but it becomes more pronounced if you don’t get as much exercise as you should. When your metabolism slows, your body doesn’t burn as many calories, which means you need to eat less to stay at a healthy weight. As a result, the foods you eat should be as nutrient-rich as possible. Most women with average activity levels need about 1,800 calories per day. Men with an average activity level need about 2,300 calories each day. You’ll need fewer calories if you’re sedentary, more if you are very active.

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•Your digestive system changes. Your body produces less of the fluids that it needs to process food in your digestive system when you get older. These changes can make it harder for your body to absorb important nutrients like folic acid and vitamins B6 and B12.

•Your appetite may change. Many seniors take one or more medications for health conditions; these can cause side effects such as a lack of appetite or stomach upset, which can lead to poor nutrition.

A healthy diet packed with vital nutrients can help ward off potential health problems that are common in senior citizens, like constipation, heart problems, diabetes, high blood pressure, and high cholesterol. Nutritious foods will also help you maintain a healthy weight and can work wonders for your energy level.

Even if you’ve never followed a nutrition-based diet before, healthy eating isn’t difficult.

The Senior Center has daily meals based on your nutritional needs. It’s as easy as signing up to come and enjoy a meal.

Just a reminder that the salsa class scheduled for Aug. 14 is postponed until Aug. 21 at 4 p.m. We will be using fresh produce from the Senior Center garden.

Upcoming Events

Monday: Yoga 8 a.m.; blood pressure, 9 a.m.; cards (Pinochle, Duplicate Bridge), 12:30 p.m.; Exercise with Evie, 1 p.m.; yoga, 5 p.m.

Tuesday: Silver Sneakers, 8:30 a.m.; Exercise with Evie, 9 a.m.; Ron’s Massage, 10:30 a.m.; cards (Pinochle, Duplicate Bridge), 12:30 p.m.; art class, 1 p.m.; Zumba, 3 p.m.; Zumba Gold, 4 p.m.; Silver Sneakers, 4:30 p.m.; Salsa making class postponed to Aug. 21, 4 p.m.

Wednesday: Yoga, 8 a.m.; Tai Chi, 9:30 a.m.; Cards 12:30pm Pinochle, Duplicate Bridge; cards (Pinochle, Duplicate Bridge), Stitching Bees, 1 p.m.; open chess, 1 p.m.; yoga, 5 p.m.

Thursday: Silver Sneakers, 8:30 a.m.; Exercise with Evie, 9 a.m.; cards (Pinochle, Duplicate Bridge), 12:30 p.m.; Bingo, 1 p.m.; art class, 1 p.m.; open chess, 1 p.m.; computer class, 2 p.m.; Silver Sneakers, 4:30 p.m.

Friday: Tai Chi, 9:30 a.m.; cards (Bridge), 12:30 p.m.

 Weekly Card Results

Monday Bridge

July 30, three tables

1st Mable Vaale, 2nd Bud Higgins, 3rd Mary Johnsen, 4th Arnie Lang, 5th Carolyn Higgins

Tuesday “500”

July 31, five tables

1st Eddie Hall, 2nd Wayne Chilson, 3rd Beulah Luthe, 4th Dorothy Stern

Tuesday Duplicate Bridge

July 31, 4.5 tables

1st Ray Schmidt, 1st Gail Schmidt; 2nd Dave Ring, 2nd Dave Solomonson; 3rd Millie Siever, 3rd Lorraine Lippert; 4th Connie Johnson, 4th Marge Blaser


July 30

1st Dave Solomonson

July 31

1st Loretta Nelson, 1st Hilton Henschen, 1st Jaynard Johnson

Friday Bridge

Aug. 3, four tables

1st Arnie Lang, 2nd  Judy Bungum, 3rd Mary Johnsen, 4th Joyce Fadness, 5th Dick Titus, 6th Betty Jorgenson

Weekly Cribbage

Aug. 2, four tables

1st  Dorothy Peterson, 2nd John Allen, 3rd Mable Vaale

Weekly “500”

Aug. 3, three tables

1st Dennis Bray, 2nd Dorothy Stern, 3rd Lois Anderson

 Semcac Daily Meals

Monday: Taco casserole

Tuesday: Beef tips

Wednesday: Tuna pasta salad on lettuce

Thursday: Chicken ala King

Friday: Hamburger gravy