We’re all getting older. Me, you, your kids … that’s one thing we can’t stop is the passing of time. With our aging comes the slowing of our metabolism.

“The basal metabolic rate (amount of calories burned at rest) declines by 2 percent per decade after age 30,” explained Rosemary Gentile of the New London/Waterford area. “So, the average 70-year-old man maybe needs 100 to 150 calories less compared to someone at age 30.”

Gentile is an adjunct professor of nutrition at Three Rivers Community College and is also a dietitian, yoga instructor and senior fitness instructor. Her experience spans more than 20 years, so she definitely knows her stuff, and she has worked with all ages, including teenagers, middle-aged adults, and everything in between.

“The age shift is in how much energy you need to be taking in,” she said. “As you age, because the metabolism slows down, people need to be eating less as they get older. For younger kids and for teens, there’s a lot of need for some key nutrients depending on how physically active someone is.”

Teen needs

Teens in particular have the highest nutritional needs because they’re growing rapidly. A focus on calcium is necessary because of these peak years, as you are building bone mass.

Getting enough milk, cheese, yogurts and green leafy vegetables are key, especially for girls beginning their menstruation cycles.

“If they don’t drink dairy milk, some of the fortified soy milks all have calcium, some juices,” Gentile said. “Iron is important as it’s related to the menstruation and blood loss. Iron is important for the boys, too, of course. Once they start growing through their growth spurt, they need a lot of minerals and iron, nutrients and vitamins.”

The biggest concerns for teens are the forming of habits such as skipping meals and dieting. Gentile also says that eating disorders can pop up at this time due to peer pressure or wanting to look a certain way. Those involved with sports need to be able to eat enough to support that sport and to keep their energy up.

“They’re just so busy, and trying to get a regular meal pattern is important even if they just have a small breakfast,” Gentile said. “They should try to have at least three meals a day, and some snacks in between is really helpful ... so they don’t get overly hungry at any one time or overeat or undereat.”

On the other side of the spectrum, for someone in their 50s, a good balance of proteins, fats and carbohydrates (especially complex carbs in the form of whole grains) is necessary, while reducing the amounts of sugar and sweetened drinks (which is important for all ages, of course).

Taking vitamins

Gentile also says that as you get older, the absorption of vital nutrients and minerals starts to decline — taking a multivitamin helps here — and you can become more prone to medical conditions such as hypertension and type II diabetes. Water is also essential, as the “sense for thirst” is more sensitive as you get older.

“Follow that old adage of six to eight ounces of water [a day] and go by the color of your urine,” Gentile said, adding that if the urine is pale, you’re well-hydrated.

“Less sodium and calcium and lots of fruits and vegetables,” she said, noting that folate and B vitamins are important for cardiovascular health. “Iron needs go down as you get older (for women, moreso after menopause). And, it’s always sodium – everybody is eating too much sodium in our country. We should be having 1,500 milligrams of sodium per day.”

And, with that note, I open it up to you, readers. What kinds of weight loss methods have you tried? Have you been successful? I’d love to hear your story!

Erika Y. Gradecki operates Food For Your Soul, LLC. She can be reached at foodfys@gmail.com.