Prior to about age 19, energy requirements are fairly large to fulfill the growing needs of the body. But generally, between 19 and 50 years of age, nutritional needs slow down and do not really change much, depending of course on ones resting energy consumption or basal metabolic rate (BMR), and activity level. Requirements for energy from nutrition usually decrease further after the age of 50 as activity levels generally fall.

Although the same types of nutrients are required by older men as are needed by younger, the amounts tend to be different. Yet, as men age, their metabolisms change and they begin to burn fewer calories therefore fewer overall calories are needed.

Though the daily value (DV) of nutrients may remain very similar for adult men, as they age, an increase in particular vitamins is helpful. Many middle-aged men should be getting more fiber, vitamins B-6, D and vitamin E, and magnesium from sources such as eggs, whole grain cereals and breads, nuts, seeds, and green leafy vegetables. A further recommendation is to eat many foods raw or as organic as possible. Also, certain nutrients should be reduced with age such as: saturated fats, chromium and sodium chloride (salt).

A survey also found that men 19 to 50 years were consuming more calories and fat than recommended. Nearly 25% of American men are overweight or obese. Unfortunately, excess calories, sugar, cholesterol and saturated fats are related to the two leading causes of death in the US: heart diseases and cancers. These same excesses are also related to increased incidences of gallbladder disease and adult onset (Type II) diabetes. Specific nutrients such as ß-carotene, vitamin C, vitamin E, and fiber, along with a reduced consumption of unhealthy foods, have been shown to aid in prevention of these diseases.

An overall program of exercise and good nutrition is essential as men age. Here are just few suggestions for older men about how to maintain healthy eating habits as they age:

• Stay active to preserve muscle tissue and prevent atrophy
• Light resistance exercise will help build muscle and increase metabolism to burn more calories and increase appetitie
• Increase your intake of essential nutrients
• Consume dietary fiber to help fight diabetes, heart disease, diverticulosis and hemmorroids. Fruits, vegetables, whole grains, and high-fiber bran cereals are a good source of dietary fiber.

Regardless of whether one is in his 20's, 40's or 70's, good nutrition is vital. There are plenty of foods that are wonderful sources of antioxidants, fiber, vitamins, essential fatty acids and carotenoids that are missing from many men's diets. With all the food choices out there, many males tend to be limited as to the foods they eat on a regular basis.

I've assembled a list of what I consider "superfoods" that are often overlooked. These foods are rich in nutrients and anti-oxidants and include: watermelon, red grapefruit, tomatoes, beets, cabbage, guava, Swiss chard, cinnamon, purslane, pomegranate juice, goji berries, prunes, pumpkin seeds, salmon, beans, blueberries, quinoa, walnuts/almonds, spinach, and artichokes.

As important as proper eating habits are, it is often not enough. Proper supplementation is not only wise, it's often necessary. Many foods are lacking in minerals and enzymes due to soil depletion, overfarming, etc. Additionally, as men age, not only do their nutritional requirements change, but stomach acid (HCL) production begins to taper off resulting in impaired digestion. It is then often difficult to obtain even the remaining nutrients that our foods do contain. Therefore, it is equally important to consume additional minerals, enzymes and probiotics.

When choosing a supplement, it's important to avoid the unhealthy consumption of synthetic, chemically-produced foods and nutrients and replace them with proper ones. The body simply works better when it is receiving a regular supply of healthy, organic, carbon-bound nutrition.

It is clear that as men age they need to be aware of their nutritional need changes. And while the basic principles of a balanced diet are the same for older adults as at any other age, individual nutritional requirements usually do need to be modified. Their metabolism slows due to loss of lean muscle mass, increase in body fat and decrease in exercise. All this points to the need to decrease the caloric intake, but at the same time packing as much nutrition into fewer calories. Present and future health will be affected by food choices. Healthy food and lifestyle choices can reduce the chances of acquiring many age-related diseases, as well as helping one recover from illness and/or injury.

While including healthy nutrition in your diet may not turn the clock back, it is known to make people feel more energetic and healthy longer.

Have a blessed and healthy New Year!

Yours in health,

Dr. Mike