NUTRITION NEEDS IN LATER LIFE With life expectancy increasing, today's over 50s can expect many years of active life ahead.  Whilst energy requirements decline with age – particularly if physical activity is more restricted – requirements for protein, vitamins and minerals remain the same. It's critical, therefore, that food choices are nutritionally dense, that diet is balanced and provides a rich supply of nutrients – even in a small volume. According to researchers writing in the influential, Journal of the American Dietetic Association, a substantial proportion of people in older life do not get enough vitamins and minerals from their diet alone – and the use of supplements is deemed beneficial. Nutritional  requirements will vary depending on an individual's pace of life and state of health, so it’s important that diet, nutrition and any supplementation are matched to the needs of each individual. The Nutri Centre, Europe's leading dispensary of complementary medicine, can provide individual free nutrition advice for all ages and health issues – from its team of qualified nutritionists based throughout the national network of Nutri Centres situated at Tesco Extras, or by telephoning the general helpline on 0845 602 6744. Nutrition guidelines from the expert Senior Nutritionist, Alex Shalet from The Nutri Centre offers the following dietary guidelines for those in, or approaching later life – and for those caring for people with possible nutrition deficiency: • FIBRE Fibre is important for maintaining bowel activity, so consumption of cereal foods, fruit and vegetables is a priority – although excessive amounts of very high-fibre foods are too bulky and can interfere with the absorption of certain nutrients. • FLUID INTAKE To help the gut work properly, drink plenty of fluid – approximately eight glasses a day. • SATURATED FAT Try to reduce saturated fat intake (animal fats) for cardiovascular health of elderly people who are fit and well. This isn’t appropriate for those who are frail, have suffered weight loss, or have a very small appetite. • GOOD CHOLESTEROL For all, ensure that cholesterol lowering ‘good’ fat intake is maintained, by eating oily fish – and even supplementing with a high strength Omega 3 supplement such as MorEPA – which gives a 1000mg in just one daily capsule. • SUGAR INTAKE Some older people have high sugar intakes, and considering health implications like obesity for example, excess sugar is best avoided. Obesity at any age is undesirable, because it greatly increases the risk of diabetes, joint disorders, breathing difficulties and can  affect mobility. Occasional sugar consumption, however, is not a huge concern – as long as the rest of a diet is balanced and nutritious. • ANAEMIA Anaemia is common in older people – due to reduced iron absorption, the use of certain drugs, blood loss and poor dietary intake. Ensure iron needs are met by eating lean red meat and non-meat iron sources (fortified cereals, dried fruit, pulses and green leafy vegetables) every day. Iron absorption is maximised by consuming vitamin C-rich  foods at the same time. So, drink a glass of fruit or vegetable juice with a meal and add plenty of fresh fruit and vegetables. Higher Natures True Food Easy Iron is an easily absorbed iron supplement that is more like a food. Lamberts Healthcare Vitamin C 500mg Time Release with Bioflavonoids is a high strength vitamin C with antioxidants. • ZINC INTAKE Zinc is a must for a healthy immune system and to assist with wound healing, such as pressure ulcers. Rich sources include pulses, wholemeal bread, and meat. Biocare Nutrisorb Zinc Plus Ascorbate is ideal for people who have trouble swallowing tablets. • CALCIUM ABSORPTION Adequate intakes of calcium help to slow the rate of calcium loss from bones, which begins around age 30 and then accelerates in later years. Calcium-rich foods (milk and dairy) should be eaten every day. A good supplement is Biocalth as it contains Calcium L-threonate, a highly bioavailable form of Calcium. • VITAMIN D Our bodies need vitamin D for calcium metabolism; deficiency in elderly people can lead to bone softening and distortion. Scientists now also say that Vitamin D can cut the risk of Dementia. Whilst this vitamin is produced naturally by the action of sunlight on the skin, some elderly people have limited exposure to sunlight. A sensible precaution during the winter months, or if housebound is, therefore, to take a Vitamin D supplement of at least 10mcg a day. Solgar's Vitamin D3 contains 25mcg in easily taken soft gels. • MULTI-VITAMINS If it's difficult or inconvenient to take a range of individual supplements, a good multi-vitamin compound designed for the needs of the over 50s is Active Mature 50+ Multivitamin & Minerals by Vega. Particularly important are the B-complex vitamins, including folic acid, which may help maintain normal homocysteine levels. According to research, higher than normal homocysteine levels in the blood may indicate an increased risk of heart disease. It’s also worth remembering that certain minerals such as calcium and magnesium can’t be found in great quantities in a multinutrient formula because they take up a lot of space in the tablet. So, check that tablets have a meaningful amount of nutrients and, if you're uncertain about individual needs, check with a nutritionist. • SUPPORTING POOR APPETITE Finally, for those whose appetite is poor, the intake of important minerals and vitamins may be insufficient. A convenient alternative to supplements in tablet form is a vitamin and mineral rich 'super food' in the form of a liquid to drink, or powder that can be sprinkled on food or yoghurt. Nature's Plus Ultra Source of Life® with Lutein Shake is a perfect choice. This energy-enriched, mixed berry flavoured creamy shake is packed with a synergistic blend of vitamins, minerals, phytonutrients, herbs, enzymes and whole food concentrates. Ultra Source of Life ® with Lutein Shake provides 13 grams of complete protein, together with  lutein support of eye health. It also gives added antioxidant support. There are no less than 70 highly absorbable minerals and trace elements enzymes, amino acids, essential fatty acids, fibre, neuronutrients and high potency vitamins such as vitamin C and B vitamins. Take one 34g serving scoop a day in water, milk or juice; this provides a delicious drink that conveniently delivers the vital nutrition to stay healthy. General Precautions For specific problems with swallowing seek medical advice. Such difficulties can arise from neurological disorders, Parkinson's disease, or following head injury or stroke. Ensure a dietician is involved in the care process, so that texture-modified food is high in energy and delivers essential nutrients. If you have an elderly relation in hospital, or living in a nursing or residential home and you're concerned about their weight loss, speak to the nurse in charge and consult a doctor.