ZOE Science & Nutrition

Recap: How to adapt your diet for later life | Dr Federica Amati

Jan 14, 2025

Dr. Federica Amati, an expert in nutrition and aging, discusses how our dietary needs evolve as we grow older. She explains the physiological changes that affect nutrient absorption and metabolism, emphasizing the importance of a nutrient-dense diet. Federica highlights the risks of dehydration in individuals over 65 and advocates for nutrient-rich foods over ultra-processed options. She also stresses the critical role of protein and physical activity in maintaining muscle mass and overall health in later life.

09:56

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Episode guests

Federica Amati

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Quick takeaways

Aging affects nutrient absorption and metabolism, requiring older adults to focus on nutrient-dense foods to support health.

Increased protein intake and regular physical activity are essential for maintaining muscle mass and promoting healthy aging as one grows older.

Deep dives

The Importance of Nutrient-Dense Foods for Aging Bodies

As people age, their bodies become less efficient at absorbing and utilizing nutrients, particularly starting around the age of 65. This necessitates a shift towards nutrient-dense foods that can better support their changing metabolism and physiology. For instance, older adults may experience a decreased appetite and reduced thirst response, leading to potential dehydration and malnutrition if they rely on easy-to-eat ultra-processed foods. Emphasizing the consumption of hydrating options like soups and stews made from beans, lentils, and whole grains can significantly improve health outcomes and quality of life for those in later years.

Intro

2min

Nutritional Needs and Hydration in Older Age

2min

Nourishing Older Adults: The Importance of Nutrient-Dense Foods

3min

The Significance of Protein and Movement in Older Age

3min

A lot of things change as we age. Our dress sense, our taste in music and importantly our body. The truth is your body is not the same as it was 20 or even 10 years ago.

So why should your diet be?

Dr Federica Amati is here to explain why our nutrition needs change as we enter later life and how we can adjust our diet to support this.

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📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - for a healthier microbiome in weeks

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