Hydration Station
True or False: You should wait until you feel thirsty to drink water.
False.
The thirst sensation becomes blunted with aging, so older adults may already be dehydrated by the time they feel thirsty. The National Institute on Aging (NIA) advises drinking fluids regularly throughout the day rather than relying on thirst.
True or False: It’s best to eat most of your protein at dinner.
False — spread protein across all three meals.
Older adults synthesize muscle less efficiently (“anabolic resistance”), so evenly distributing protein (about 25–30 g per meal) stimulates muscle maintenance better than one large dose (Journal of the Academy of Nutrition and Dietetics; NIA).
Which food ingredient should we eat in moderation to manage our blood pressure?
Salt (sodium).
Excess sodium raises blood pressure, the leading modifiable risk factor for heart disease and stroke (American Heart Association; CDC). Sensitivity to sodium increases with age.
Which mineral is associated with strong bones?
Calcium.
Calcium is the main building block of bone; inadequate intake accelerates bone loss and osteoporosis risk, which affects about 1 in 4 women over 65 (CDC; NIH Osteoporosis Resource Center).
About how many cups of fluid should most older adults aim to drink each day?
About 6–8 cups (roughly 1.5–2 liters), unless a doctor has ordered a fluid restriction (e.g., for heart failure).
NIA and the Academy of Nutrition and Dietetics recommend regular fluid intake to prevent dehydration, a leading cause of hospitalization in older adults. Water, milk, soup, and decaffeinated beverages all count.
Name one high-protein food that is budget friendly.
What are eggs, beans/lentils, canned tuna or salmon, peanut butter, cottage cheese, or chicken thighs?
The Dietary Guidelines for Americans (DGA) 2020–2025 identifies these as nutrient-dense protein sources; beans, eggs, and canned fish deliver protein at low cost — important for seniors on fixed incomes.
PRIZE QUESTION!
What is the daily sodium limit recommended for most adults — in milligrams or teaspoons of salt?
Less than 2,300 mg per day — about 1 teaspoon of salt (the AHA ideal is closer to 1,500 mg for those with hypertension).
DGA 2020–2025 sets the limit at <2,300 mg/day; most sodium comes from packaged and restaurant food, not the salt shaker — so label reading matters more than skipping table salt.
Which “sunshine vitamin” helps your body absorb calcium?
Vitamin D.
Vitamin D is required for calcium absorption; aging skin makes less of it from sunlight. The NIH recommends 800 IU (20 mcg) daily for adults 71+, from fortified milk, fatty fish, or supplements.
Name two foods (not drinks) that help you stay hydrated.
Any two: soup/broth, watermelon, cucumbers, oranges, gelatin, yogurt.
Roughly 20% of daily fluid comes from food (National Academies of Sciences, Engineering, and Medicine). High-water foods are a practical strategy for seniors who dislike drinking plain water.
The Dietary Guidelines say most older adults don’t eat enough of which high protein food that also supports heart and brain health?
Seafood/fish (also acceptable: beans, peas, and lentils).
DGA 2020–2025 specifically states that adults 60+ under-consume seafood; fatty fish provide omega-3 fatty acids linked to heart and cognitive health.
Name the famous eating plan that has been proven to lower blood pressure. (Hint: it’s a 4-letter acronym.)
DASH — Dietary Approaches to Stop Hypertension.
The NIH/NHLBI-developed DASH plan (rich in fruits, vegetables, low-fat dairy, and whole grains; low in sodium) can lower systolic blood pressure within weeks and is a first-line lifestyle therapy for hypertension.
After age 50, our stomachs absorb less of which B vitamin — found in meat, eggs, and fortified cereals — that protects our nerves and memory?
Vitamin B12
Up to 30% of older adults have atrophic gastritis, reducing B12 absorption from food. DGA 2020–2025 advises adults 60+ to get B12 from fortified foods or supplements; deficiency causes anemia, neuropathy, and memory problems.
PRIZE QUESTION!
Name two warning signs of dehydration in older adults.
Any two: confusion or new forgetfulness, dizziness (especially when standing), dry mouth, fatigue, headache, dark urine, urinating less often.
In seniors, confusion and falls are often the first signs of dehydration — not thirst (NIA). Recognizing these early signs prevents falls, urinary tract infections, and emergency visits.
When combined with eating enough protein, which type of exercise helps keeps muscles strong?
Strength (resistance) training — e.g., light weights, resistance bands, chair squats — at least 2 days per week.
The CDC Physical Activity Guidelines recommend muscle-strengthening activity 2+ days per week for adults 65+, which works together with dietary protein to preserve muscle and prevent falls.
How many servings of fish per week does the American Heart Association recommend?
Two servings (about 3–4 oz each), preferably fatty fish like salmon, sardines, or mackerel.
The AHA recommends two weekly servings of fish because omega-3 fatty acids reduce the risk of heart disease and stroke; canned salmon and sardines are affordable options.
PRIZE QUESTION!
How much calcium (in milligrams) do women over 50 (and everyone over 70) need daily?
1,200 mg per day (men 51–70 need 1,000 mg).
NIH Office of Dietary Supplements RDAs reflect increased bone loss after menopause and with advanced age; that equals roughly 3–4 servings of calcium-rich foods daily.