Nutrition for healthy living

Senior Savvy

Seniors are the fastest growing population in the U.S. Life expectancies are longer than ever, and taking care of yourself plays a major role in your quality of life for the years to come.

It's never too late to begin living a healthy life. Check these important nutrition topics.

General guidelines

As you age, your body does not require as many calories. You may also face physical obstacles or medical issues that can affect your nutritional status. For this reason, it is important to select "nutrient dense" foods that are high in vitamins and minerals, and low in fat, sodium and excess calories. Remember these guidelines:

• Eat a balanced diet that includes a wide variety of nutritious foods like fruits, vegetables and whole grains.
• Maintain a healthy weight.
• Choose a diet lower in fat, saturated fat and cholesterol.
• Limit salt and sugar.
• Drink alcoholic beverages in moderation, if at all.
• Drink plenty of water.
• Try to include at least 6-8 cups a day.

Based on Dietary Guidelines for Americans, U.S. Department of Agriculture, U.S. Departmetn of Health & Human Services, 1995.

Fabulous fiber

Fiber is a complex carbohydrate that is important for good health and may reduce the risk for chronic disease. It helps move waste through your digestive tract, so harmful substances quickly pass through the intestines. Gradually increasing the amount of fiber in your diet, along with getting plenty of water and physical activity helps to prevent constipation. Adding too much fiber to your diet too quickly can cause gas, bloating, or diarrhea.

Good sources of fiber include:

• Whole grain breads and cereals
• Fruits and vegetables with the skin
• Bran
• Oats and barley
• Brown rice
• Popcorn
• Legumes, nuts and seeds

Wonderful water

Water is one of the most important nutrients and one of the most neglected. Water has many important functions in the body. It prevents dehydration which is a frequent cause of hospitalizations among people over 65. Water also helps to eliminate waste products and carries nutrients and medications throughout the body. As you age, your sensitivity to thirst declines, so it's important to drink even when you're not thirsty. Try to aim for 8 cups of water a day. Your water needs increase under special conditions, like extreme temperatures, physical activity, and illness. Here are some tips to help make sure you're drinking enough water:

• Fill a pitcher with 8 cups (64 ounces) of water every morning and use it when you want a drink, to make juice, soups, and decaffeinated tea or coffee. Once the water is gone, you'll know that you have had enough water for the day.
• Take a drink of water whenever you pass a water fountain.
• Make sure to eat plenty of fruits and vegetables. Foods like lettuce, watermelon and broccoli also supply a high amount of water.
• Caffeinated beverages (coffee, tea and some soft drinks) and alcohol are not good sources of fluid.
• Caffeine and alcohol act as a diuretic by causing the body to lose water through increased urination.

Strong skeletons

Calcium is a mineral that helps to keep your bones healthy. As you age, your bones can lose calcium and become weak and brittle. Weak bones can easily break and lead to a disease called osteoporosis. To protect your bones, it's important to get enough calcium in your diet. Although you need calcium throughout your life, calcium needs become even greater over the age of 50 to slow the rate of bone loss. Your calcium requirements are between 1,000 and 1,500 mg a day. One way to help you meet your needs is to aim for 4 servings of dairy products a day. Milk contains vitamin D, which helps your body to absorb calcium. If you are unable to tolerate milk, consider using lactose reduced products or non- dairy sources of calcium in your diet. Best bets for calcium include:

• Milk
• Canned salmon with the bones
• Dark green leafy vegetables
• Tofu processed with calcium
• Calcium fortified products like some orange juices, cereals and breads
• Yogurt
• Cheese
• Lactose reduced dairy products
• Broccoli
• Dried beans
• Dried figs

Eating out

Eating out with friends is a great way to enjoy food in a social environment. Why not:

• Become involved in your local senior citizen center or other community organizations that serves meals for seniors. They provide wonderful opportunities to meet old and new friends, and to enjoy a meal that would take too much effort to prepare at home.
• Plan a weekly or monthly pot luck supper with friends. Take turns hosting meals, and everyone can bring their favorite dish.

When making meals for yourself or with friends, try to increase their nutrieint density with some of these handy tips.

• Use beans, lentils or legumes in soups, stews and casseroles to boost your fiber and protein intake.
• Add chopped vegetables to rice or noodles for a burst of vitamins and minerals.
• Try adding salsa to recipes to add flavor without the fat.
• If chewing is a problem, choose recipes that include soft or pureed vegetables.
• Blend fruit and yogurt for a tasty shake. This is a good way to add calcium fruit to your diet.
• Add bran cereal or wheat germ to recipes such as meatloaf and quick breads to increase fiber in your diet.

Return to the main nutrition page.

Last revised: March 10, 2005 (jj)

Home page URL: http://www.ynhh.org

All information is intended for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.