As we get older, not only do our bodies change, so do our nutritional needs. "People of all ages need more than 40 nutrients to stay healthy," says J.E. Anderson, Colorado State University Cooperative Extension foods and nutrition specialist and professor, food science and human nutrition. "Because no one food or pill provides all of the nutrients, we need to eat a variety of foods to get the full spectrum of nutrients," Anderson says.

Read on for some key facts and suggestions on how to improve your nutritional intake, courtesy of Colorado State University Cooperative Extension's Food and Nutrition Series by J.E. Anderson.

CHANGES IN THE AGING BODY

As the body ages, physiological changes occur slowly over time. Sensory changes (decline in sight and peripheral vision, hearing, smell and taste) and structural changes (bone density loss, loss of lean body mass and an increase in body fat) affect one's nutritional intake. Some examples are:

Loss of smell and taste -- If food doesn't smell or taste appetizing, it won't be eaten. Try a variety of food flavors. Experiment with low sodium seasonings. Try fresh herbs and unusual spices (lemon juice, Worcestershire sauce, dill, curry and herbs of all types).

Loss of teeth -- Have poorly fitting dentures adjusted. Chop, steam, stew, grind or grate hard or tough foods to make them easier to chew without sacrificing their nutritional value. Try a grated carrot and raisin salad.

Osteoporosis -- Exercise and a diet high in calcium help protect against osteoporosis. Exercise at least three times a week with activities like walking or swimming. Get two to four daily servings of dairy products.

SPECIFIC NUTRIENT NEEDS

Caloric needs -- Choose "nutrient-dense" foods, which are high in nutrients in relation to their calories. For example, low-fat milk is more nutrient-dense than regular milk.

Protein needs -- Don't increase protein intake as you age because it could stress kidneys.

Fat -- Reduce the overall fat content in the diet to cut calories and weight.

Fiber -- Adequate fiber helps maintain normal bowel function and decreases the risk of intestinal inflammation. Vegetables, fruits, grain products, cereals, seeds, legumes and nuts are all sources of dietary fiber.

VITAMINS AND MINERALS

Vitamin deficiencies may not be obvious in many older people. However, illness and medications also interfere with many vitamins.

Fat-soluble vitamins -- The elderly are at lower risk of fat-soluble vitamin deficiencies. Drink vitamin D-fortified milk.

Iron/Calcium -- Enhance iron absorption from non-meat sources, such as cereals or low-fat dairy products. Add vitamin C-rich fruits and vegetables like juice or salsa with a bean burrito.

Zinc -- Zinc helps prevent or slow the onset of age-related macular degeneration. Eat kale, spinach, broccoli, peas, oranges and cantaloupes.

Vitamin E -- Research has shown that eating foods with vitamin E, like whole grains, peanuts, nuts, vegetable oils and seeds, may help reduce the risk of Alzheimer's disease.

B12 -- Low levels of vitamin B12 have been associated with memory loss and linked to age-related hearing loss in older adults. Eat foods rich in vitamin B12 regularly, including meat, poultry, fish, eggs and dairy foods. Consult your doctor to see if a vitamin B12 supplement may be necessary.