Our bodies naturally grow and change over time. It's a simple fact of life, and nutrition is important every step of the way. Everyone needs healthy foods to help our bodies thrive, but seniors and the elderly have specific nutritional needs.

In assessing healthy diet and nutrition for seniors, there are several factors to consider. The most basic area is simple body composition. As people age, hormonal activity naturally decreases. As a result older people gain weight and lose bone and muscle mass.

Other health considerations for people in their senior years are outlined in the following points:

Drink Plenty of Water

The amount of water found in the human body naturally decreases with age. Personal habits can also affect the fluid levels. Sometimes, seniors don't drink enough water simply because they don't feel thirsty. Other times, it's inconvenient or even difficult for them to pour a glass of water. For these reasons, elderly people can become dehydrated very easily. It is recommended, however, that seniors take in at least one ounce of water for every 2.2 pounds of weight.

Protein

We need protein for good health at every stage of life. Protein prevents wasted muscle and supports a healthy immune system. While most seniors need less energy, they should still eat protein rich foods every day. Fish, eggs, poultry and lean meats are all good sources of protein.

Fiber and Carbs

You are probably already aware that seniors require extra fiber. A fiber rich diet combined with plenty of water is valuable in preventing constipation. Further, the carbohydrates found in pasta, cereals, bread and other grain products are an essential ingredient to provide the energy needed by active seniors.

Fat

As age increases, the body's natural metabolism slows down, and seniors require fewer fats in their diets. Even though fat intake should be limited, they should not be eliminated altogether. Seniors can easily trim the amount of daily fat intake by choosing fish, lean meats, low-fat dairy products, and fat-free or fat-reduced prepared foods and preparation methods.

Stay Strong with Calcium

Many women and men don't get enough calcium, which is a vital element of nutrition for seniors. Older people should take in about 1,500 mg of calcium every day. Unfortunately, people often struggle with digestive problems from drinking milk, but they can take advantage of the many calcium-rich alternatives. Low-fat cheese, yogurt and broccoli are all great choices, and non-fat powdered milk can be used in many recipes.

Beef Up Your Iron

Many older men and women suffer with a shortage of iron in the blood. It's a common problem that's easily remedied by eating natural sources of iron, such as breakfast cereals and lean red meat, on a regular basis.

Zinc Requirements

Many seniors neglect zinc as an important contributor to good nutrition. The fact that zinc isn't readily absorbed into the body compounds the problem. Including healthy servings of poultry, meat and fish can help seniors to meet their daily zinc requirements.

Vitamin B12

Many elderly men and women suffer with a vitamin B12 deficiency that is caused by atrophic gastritis. The human body can only absorb vitamin B12 when there is an intrinsic factor present in the stomach. Men and women suffering from atrophic gastritis have an inflammation of the stomach that causes bacterial overgrowth and impedes the intrinsic factor. Seniors with a vitamin B12 deficiency should talk to a doctor about supplemental options.

People of all ages need a health, balanced diet to grow and remain healthy. It's important to have a balanced diet with the proper amounts of nutrients, vitamins and minerals. Seniors should be particularly careful about their diets, as they must deal with additional age-related health concerns. Aging causes change, but proper nutrition brings strength and vitality to every body.

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Columnist Varian Sperks writes for a variety of popular Internet magazines, on healthy diet and healthy heart themes.