As you age, your body slows down, but that doesn’t mean it has to breakdown.

Helping it run smoothly for as long as possible is what Mary Ann Moylan does for a living. She is a licensed nutritionist with Giant Food Stores in Trexlertown and hosted a conversation Aug. 8 with seniors at South Mountain Memory Care in Emmaus on nutrition, diet and dementia.

It’s a fact that nutrition needs change as you age, as calorie needs decrease as your activity decreases. But seniors still need a balance of carbohydrates, protein, fat and water to keep their bodies and minds humming along, Moylan said.

“You need as much or more of certain nutrients, so there is less room in the diet for empty calories,” Moylan told seniors.

If you think of your body as an engine, then nutrients are like fuel. Calcium, as many people know, builds and maintains strong bones and teeth, regulates blood pressure and helps fight osteoporosis. But Moylan also noted something else it does.

“Calcium helps our brains function more clearly,” she said.

Another important nutrient is Vitamin D, which is needed for the body’s absorption of calcium.

“The sun is a major source of Vitamin D,” Moylan noted. However, from mid-October through mid-April, the sun does not provide the body enough and for those months Moylan recommended taking a supplement.

Other nutrients include Vitamin B-12, protein, fiber, fluid and omega-3 fatty acids.

To make things easier, she provided seniors with a diagram showing an ideal “plate” to consume during a normal day.

Protein - Lean beef and pork, fish, eggs, poultry without skin, low fat/fat free milk, reduced-fat cheese, legumes, tree nuts, quinoa, whole grain breads and whole grain cereals

Carbohydrates - Grains such as oats, whole grain, cereal and bread

Vegetables - Tomatoes, peas, carrots, broccoli, lettuce, spinach and peppers, etc.

Fruits - Berries, apples, oranges, bananas, grapes and peaches, etc.

Moylan’s diagram also had a section for fluids, which cited water, milk and 100 percent juice as good sources. She also said to limit or avoid alcohol and caffeinated beverages and sodas.

Moylan is also an advocate of productive snacking throughout the day for seniors to keep their minds and bodies sharp.

“There are a lot of advantages,” she said. “It revs metabolism, boosts your energy levels, regulates blood sugar and stabilizes your mood, We need to have a snack of protein and carbs,” she said. “Ideally, we shouldn’t go more than four hours without eating something,”

To make it easier to find the right snacks, she presented seniors with two lists – one featuring carbohydrates and another showing protein, noting seniors can pick one food from each list to enjoy every day.

Finally, she provided the group with a top 10 list of cognitive brain foods for seniors, including (starting at the top): leafy greens, vegetables, nuts, berries, beans, grains, fish (twice a week with lower mercury), poultry, olive oil and red wine (no more than one glass for women, two for men per day).

Having a superior diet is attainable for any senior, but it’s not always easy to follow. Recognizing this, Moylan left the group with this simple advice.

“Everything in moderation is good,” Moylan said. “Also, don’t forget to exercise!”