Diet for older adults

Summary

On Teletica’s programme Los Doctores, Dr. Ana Laura Rodríguez, a functional medicine physician from Nicoya, talks about what should be on the table for older adults. Her first message is that it is never too late: changing diet and habits at any age may help reduce inflammation and support more years lived with better quality of life.

The conversation covers three food groups:

• Protein, to support muscle and bone.
• Fibre, which feeds the gut microbiota and needs good hydration to do its job.
• Carbohydrates, the cells’ main source of energy, which are worth balancing rather than cutting out.

It also addresses two common situations at home: a poor appetite and difficulty chewing. For both, the doctor talks about adapting how food is prepared and reviewing nutritional supplements with a physician.

As a reference, the doctor turns to the Nicoya Blue Zone plate: gallo pinto, beans and grains, and real food shared with family. She also notes that longevity does not depend on food alone. Daily movement, sleep, stress management and a sense of community and purpose matter too. Every eating plan is individual and should be adjusted to each person’s health. The interview is in Spanish.

Key points

• Improving one’s diet may bring benefits at any age; there is no cut-off for starting.
• Protein helps maintain muscle. Eggs, chicken, tuna and meat are accessible options, and as a general reference the doctor mentions 1.2 g of protein per kilo of body weight per day, to be adjusted with a physician.
• Fibre from beans, chickpeas, lentils, seeds and vegetables supports the microbiota, always with enough water and according to each person’s digestive tolerance.
• Carbohydrates provide energy: the key is balance on every plate, with a lighter, vegetable-rich dinner.
• Keeping muscles active matters too: the doctor suggests home weights, such as bottles filled with sand, or resistance bands.