As we grow older, our bodies go through many changes, including a change in our daily dietary needs. It is important to take into account these needs and adjust our nutrient and caloric intake accordingly. While in most cases dietary alterations will not be drastic, they are still important to maintaining good health.

It is no surprise that our biological systems change over time and a nutrient-rich diet is essential as we grow older. To help understand the changing needs of our bodies, we turned to Nancy Rodriquez, a registered and licensed dietician from Edward Hospital in Naperville. Here are some things to consider as you hit the 50 plus years (If you have any health concerns, it is a good idea to consult your doctor prior to making dietary adjustments or considering supplements.):

Calories – You will need less calorie intake because as you get older and less active, your muscle mass decreases. Less muscle mass requires fewer calories. If intake is not adjusted properly, an increase in weight can happen.

Water – Your water needs don’t decrease as you get older, but many times the intake does, says Rodriquez. This is often due to challenges with incontinence or wanting to limit intake so there will be less need to have to use the restroom. Rodriquez warns that seniors can be candidates for dehydration. “It is recommended that men get 13 eight-ounce cups of liquid a day and women get 10.”

Protein – Protein needs do not change, however, like with water, as you get older your intake may. Rodriquez blames quality of teeth and the inability to chew meat. “If you are having a problem with this you should try soft alternatives – ground beef, stew, boiled chicken… to get protein.”

Vitamin B12 – Vitamin B12 is greatly needed for cell reproduction. It helps to maintain both healthy nerve and red blood cells. Rodriquez suggests that those over 50 either rely on a fortified source or a supplement, rather than solely on dietary intake. Vitamin B12 is released from the proteins in food during digestion. As you age, your stomach produces less hydrochloric acid which aids in the digestion process. So while your intake of foods rich in Vitamin B12 might be the same as when you were younger, your body may not be absorbing the same amounts.

Vitamin D – Your need for Vitamin D increases as you get older. Vitamin D helps maintain normal blood levels of calcium and phosphorus. Sun exposure is the most important source of Vitamin D. You will probably find that you aren’t in the sun as much, or that if you are, you are using sun screen, which will weaken the effect.

Iron – According to the National Institute of Health Web site, at nih.gov, iron needs don’t change for men between 19-50 and men ages 51 plus – both are set at 8mg per day. However, there is a drastic change from 18mg per day down to 8mg for women 51 plus. Rodriquez says that iron needs change in women because after menopause women are not losing the amounts of iron that they did during menstruation. Some good sources for iron are in lean red meats, liver, seafood (oysters, tuna and salmon), in kidney, lima, pinto and soy beans, as well as in lentils.

Vitamin A – Vitamin A helps with bone growth, cell division and differentiation as well as helps to rejuvenate the immune system and fight infections. Rodriquez says there is often no need to increase your Vitamin A intake because as we get older our absorption of Vitamin A increases.

Fiber – Fiber is important to digestion, as well as to lowering cholesterol and helping regulate the body’s sugars. Once you are over 50, your fiber needs decrease, says Rodriquez. Men over 50 should be getting 30 grams as opposed to 38 for men under 50. Women over 50 require 21 grams, under need 25 grams. Most people are falling short of recommended fiber intake. So while you may need less because you are older, depending on your diet, you may still need to increase it, Rodriquez says. Add it naturally by opting for fruits as desserts and vegetables for snacks. Leave them uncooked with skins on to maintain the highest level of fiber. Also put more whole wheat and bran into your diet.

Calcium – Calcium is needed for strong bones and teeth as well as a host of vital body functions from muscle contraction to sending messages through the nervous system. The National Institute of Health recommends that men and women aged 51 plus have 1200mg of calcium per day. This is up from the 1000 recommended for men and women 19-50. The reason for the increase is that calcium absorption decreases with age. Common sources of calcium are milk, yogurt and cheese, as well as salmon, and vegetables such as spinach and broccoli.