Healthy Eating As We Mature
added 11/12/10
Listen to Co-op Dietitian and Better Eating for Life author Mary Choate on Tuesday mornings at 8:15 on WGXL radio! You can also meet Mary every Tuesday from 9 a.m. to Noon at our White River Junction store, where she is there to answer your nutrition questions.
As we age, our immune system begins to decline, our caloric requirements decrease (in part because we are less active), and unless we take action to prevent it, we gradually lose muscle tissue and gain fat tissue. At the same time, our dietary need for calcium, vitamins B12, and D increases, related to our bodies’ decreasing ability to absorb and utilize them as efficiently as when we were younger.
Shortfall nutrients that many adults are not consuming enough of are: vitamin E, potassium, and fiber; and many consume too little vitamin A, vitamin C, calcium, and magnesium. In addition, medications, both over the counter and prescribed, may put men and women at risk of vitamin and mineral deficiencies.
What’s the good news? In fact, studies have shown that what you eat can affect your quality of life in important ways such as the ease with which you can do things like walking, climbing, lifting, carrying, and seeing. The SWAN study (Study of Women’s Health Across the Nation) showed that those who ate the most cholesterol had 40% greater odds of being more functionally limited versus those who ate the least. Women who ate the most fat and saturated fat were 50% and 60% more likely to be more limited versus those who ate the lowest amounts. Lower fruit, vegetable, and fiber intakes were related to greater functional limitations.
The Goal: More Nutrients in Fewer Calories
A varied and nutritious diet is crucial for meeting the changing needs of our bodies as we age. Nutrient-dense foods should make up the bulk of our calories. Nutrient-density refers to foods that are good to excellent sources of the vitamins, minerals, and health-supporting phytonutrients, including fiber, needed to promote vigorous health.
Many different strategies promote a diet rich in nutrient-dense foods. The most healthful focus on a variety of whole foods, including whole grains, vegetables, and fruits; reduced-fat dairy products or non-dairy alternatives; lean sources of animal protein or plant protein like beans and nuts; and controlled amounts of fats, focusing on unsaturated fats from olive and canola oil and on fatty fish such as mackerel, salmon, sardines, and bluefish.
One easy strategy is to use the online tools of MyPyramid to help you to choose the best food sources of the nutrients you need. As we get older the Modified My Pyramid for older adults can also help. Both pyramids contain the same foods, but the modified pyramid contain examples of softer textures and more economical choices, as well as suggesting adequate fluids and physical activity. It also adds a flag to remind older adults that vitamins B12, and D as well as calcium are especially important and dietary supplements of these nutrients may be needed.
- Calcium—1,200 milligrams (mg)
- Vitamin D—400 International Units (IU) for adults 51–70 and 600 IU for those over 70.
- Vitamin B12—2.4 micrograms (mcg)
Whole grains are your food source of vitamin B6, folate, and vitamin E. Whole grains also contain fiber, which may play a role in cancer and in heart disease prevention, as well as the minerals iron, magnesium, and zinc.
Whole grains provide phytochemicals such as lignans and phytates, which may be cancer fighters. A serving of grain foods is equal to one slice of bread, ½ cup of cooked pasta, rice, or cooked cereal, ¾ cup (one ounce) dry cereal, or 5-6 small crackers. Many adults need 6 servings from the grain group. Health benefits for heart, blood sugar control and weight control have been noted for those eating at least half of their grain servings as whole grains.
Next, look to the health-protective, anti-oxidant rich vegetable and fruit groups for sources of vitamins A and C, beta-carotene and other carotenoids, potassium, riboflavin, folate, iron, magnesium, and fiber. Cancer-fighting phytochemicals are found in cruciferous vegetables like broccoli, cabbage, kale, and cauliflower; and in color-rich tomatoes and red grapefruit.
Try to eat at least 2½ cups of vegetables and 2 cups of fruit daily. One cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group. One serving of fruit is one medium piece of fruit; ½ cup chopped, cooked, or canned fruit; or ¾ cup fruit juice.
Focus next on the milk, yogurt, and cheese group, providing calcium and vitamin D for bone health and vitamin B12 for heart and nervous system protection. Reduced-fat dairy products are better choices for gaining all the nutrition this food group offers without getting too much of the artery-clogging saturated fat found in whole milk. 1 cup of milk or yogurt, 1½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the milk group.
The meat, poultry, fish, dry beans, eggs, nuts and meat alternative group is next. Choosing wisely here will provide you with excellent sources of protein, zinc, vitamins B6 and B12, magnesium, iron, niacin, and thiamin. Non-meat sources of protein have the added benefit of being cholesterol-free and of containing fiber and other beneficial phytochemicals not found in animal products.
A serving of meat is considered to be a two to three ounce portion (three ounces is about the size of a cassette case). These meat alternatives are equivalent to one ounce of meat: 1 ounce of meat, poultry or fish, ¼ cup cooked dry beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds.
Depending on your activity level, you will need a total of five to seven ounces of protein from this group a day. Choosing all of your protein from non-meat sources is also a healthy option.
The liquid vegetable oils group focuses on our need for small amounts of healthful oils such as olive, canola and soybean. Fat is an essential nutrient for the absorption and transport of fat-soluble vitamins such as A, D, E, and K. Monounsaturated fats such as olive and canola oil are considered heart-healthy because, as part of a healthy diet, they actually lower bad cholesterol without affecting the level of good cholesterol in the blood. The best strategy is to choose heart-healthy fats, and use them in moderate amounts. Five to six teaspoons of added oils daily is recommended for a healthy diet. A serving is considered to be one teaspoon of vegetable oil or regular margarine, two teaspoons of diet margarine, one tablespoon of salad dressing, or ten small olives.
More resources:
www.Mypyramid.gov
http://nutrition.tufts.edu (search for modified pyramid)
