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GROSSE POINTE NEWS, JUNE 9, 2011
Senior nutrition: Feeding the body, mind and soul Remember the old adage, you are what you eat? Make it your motto. When you choose a variety of colorful fruits and veggies, whole grains, and
lean proteins you’ll feel simply marvelous inside and out. • Live longer and stronger – Good nutrition keeps muscles, bones, organs, and other body
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parts strong for the long haul. Eating vitamin-rich food boosts immunity and fights illness-causing toxins. A proper diet reduces the risk of heart disease, stroke, high blood pressure, type-2 diabetes, bone loss, cancer, and anemia. Also, eating sensibly means consuming fewer calories and more nutrient dense foods, keeping weight in check. • Sharpen the mind – Scientists know that key nutrients are essential for the brain to do its job. Research shows that people who eat a selection of brightly colored fruit, leafy veggies, certain fish and nuts packed with omega-3 fatty acids can improve focus and decrease the risk for Alzheimer’s disease. • Feel better – Eating well is a feast for your five senses! Wholesome meals give you more energy and help you look better, resulting in a selfesteem boost. It’s all connected—when your body feels
reason #11
good you feel happier inside and out. How many calories do seniors need? There is a right number of calories for your body. Use the following as a guideline. A woman over 50 who is: • Not physically active needs about 1600 calories a day • Somewhat physically active needs about 1800 calories a day • Very active needs about 2000 calories a day A man over 50 who is: • Not physically active needs about 2000 calories a day • Somewhat physically active needs about 2200-2400 calories a day • Very active needs about 2400-2800 calories a day Source: National Institute of Aging Remember that balanced nutrition is more than calorie counting. Read on for more tips on creating a nutritious lifestyle. Senior nutrition: What your body needs Older adults can feel better immediately and stay healthy for the future by choosing
healthy foods. A balanced diet and physical activity contribute to a higher quality of life and enhanced independence as you age. Senior food pyramid guidelines Fruit – Focus on whole fruits rather than juices for more fiber and vitamins and aim for around 1 ? to 2 servings each day. Break the apple and banana rut and go for color-rich pickings like berries or melons. Veggies – Color is your credo in this category. Choose anti-oxidant rich dark leafy greens, such as kale, spinach, and broccoli as well as oranges and yellows, such as carrots, squash, and yams. Try for 2 to 2 ? cups of veggies every day. Calcium – Aging bone health depends on adequate calcium intake to prevent osteoporosis and bone fractures. Seniors need 1,200 mg of calcium a day through servings of milk, yogurt, or cheese. Nondairy sources include tofu, broccoli, almonds, and kale. Grains – Be smart with your carbs and choose whole grains over processed white flour for
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more nutrients and a higher fiber count. If you’re not sure, look for pasta, breads, and cereals that list “wholeâ€? in the ingredient list. Seniors need 6-7 ounces of grains each day and one ounce is about 1 slice of bread. Protein – Seniors need about .5 grams per pound of bodyweight. Simply divide your bodyweight in half to know how many grams you need. A 130-pound woman will need around 65 grams of protein a day. A serving of tuna, for example, has about 40 grams of protein. Vary your sources with more fish beans, peas, nuts, eggs, milk, cheese, and seeds. Important vitamin and minerals Water – Seniors are prone to dehydration because our bodies lose some of its ability to regulate fluid levels and our sense of thirst is dulled. Post a note in your kitchen reminding you to sip water every hour and with meals to avoid urinary tract infections, constipation, and possibly confusion. Vitamin B – After 50, your stomach produces less gastric acid making it difficult to absorb vitamin B-12—needed to help keep blood and nerves vital. Get the recommended daily intake (2.4 mcg) of B12 from fortified foods or a vitamin. Vitamin D – We get most of vitamin D—essential to absorbing calcium—through sun exposure and a few foods (fatty fish, egg yolk, and fortified milk). With age, our skin is less efficient at synthesizing vitamin D, so consult your doctor about supplementing with fortified foods or a multivitamin. Senior nutrition: Tips for wholesome eating Once you’ve made friends with nutrient-dense food, your body will feel slow and sluggish if you eat less wholesome fare. Here’s how to get in the habit of eating well. • Reduce sodium (salt) to help prevent water retention and high blood pressure. Look for the “low sodiumâ€? label and season meals with a few grains of course sea salt instead of cooking with salt. • Enjoy good fats. Reap the rewards of olive oil, avocados, salmon, walnuts, flaxseed, and other monounsaturated fats. Research shows that the fat from these delicious sources protects your body against heart disease by controlling “badâ€? LDL cholesterol levels and raising “goodâ€? HDL cholesterol levels. • Fiber up. Avoid constipation, lower the risk of chronic diseases, and feel fuller longer by increasing fiber intake. Your go-to fiber-foods are raw fruits and veggies, wholegrains, and beans. • Avoid “badâ€? carbs. Bad carbohydrates—also known as simple or unhealthy carbs— are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Bad carbs digest quickly and cause spikes in blood sugar levels and short-lived energy. For long-lasting energy and stable insulin levels, choose “goodâ€? or complex carbs such as whole grains, beans, fruits, and vegetables. • Cook smart. The best way to prepare veggies is by steaming or sautĂŠing in olive oil—it preserves nutrients. Forget boiling—it drains nutrients.