The Co-op Food Stores of New Hampshire and Vermont

added 02/06/08

by Mary S. Choate, M.S., R.D., L.D.

It is a great time to be aging, or more gently, maturing in years. Average life expectancy for Americans has lengthened considerably in this century from about 47 years in 1900 to around 75 years in 1990. As researchers continue to understand more and more about chronic diseases like cancer and heart disease, life expectancy is expected to increase. By the year 2050, some estimates of life expectancy at birth are 86 years for males and 92 years for females! Eating well to improve our chances for a vibrant, long life is a strategy worth exploring.

In 1988, the U.S. Surgeon General announced that “for the two out of three Americans who do not smoke and do not drink excessively, one personal choice seems to influence long term health prospects more than any other: what we eat.” A significant amount of power to control our long-term health rests in our hands. Even if genetic tendencies increase our risk for certain diseases, our food and lifestyle choices can minimize their impact. The leading causes of death for all ages (1996) in which diet plays a preventive role are: heart disease, cancer, stroke, lung disease, and diabetes. By selecting our food choices wisely, we can have a significant influence on preventing these diseases.

Our Bodies, They Are A-Changing

As we age, our immune system begins to decline, our caloric requirements decrease (in part because we are less active), and we gradually lose muscle tissue and gain fat tissue. At the same time, our dietary need for calcium, vitamins B6, B12, and D increases, related to our bodies’ decreasing ability to absorb and utilize them as efficiently as when we were younger. Fifty percent of adults over age 55 are likely to be deficient in vitamins A, B6, E, and folic acid and the minerals iron, copper, zinc, and magnesium.

In women, the loss of estrogen production related to menopause puts them at increased risk of heart disease and osteoporosis. Medications, both over the counter and prescribed, may put them at risk of vitamin and mineral deficiency.

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, and bluefish.

One easy strategy is to use the USDA Food Guide Pyramid as a guide to the best sources of the nutrients you need. Starting at the bottom of the pyramid is your food source of vitamin B6, folate, and vitamin E: whole grains. 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. Depending on your calorie needs and activity level, plan on six to eleven servings a day from this group. One serving is very small: one slice of bread, 1/2 cup of cooked pasta, rice, or cooked cereal, 3/4 cup (one ounce) dry cereal, or 5-6 small crackers. If you plan these servings into meals and snacks, it is a snap to fit them all in.

Next, look to the 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. Phytochemicals found in fruits and vegetables include the antioxidant indoles in cruciferous vegetables like broccoli, cabbage, kale, and cauliflower; and lycopene in tomatoes and red grapefruit. Plan to eat at least “5-a-Day”: three vegetables and two fruits daily. One serving of vegetables equals one cup of raw leafy vegetables, 1/2 cup cooked or chopped raw vegetables, or 3/4 cup vegetable juice. One serving of fruit is one medium piece of fruit; 1/2 cup chopped, cooked, or canned fruit; or 3/4 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. Fortified alternatives such as soy- or rice-based milks and soy yogurt and cheeses are also good choices. Be sure to check for added calcium, vitamin D, and B12 so as not to miss out on these important nutrients. Fortified soy products provide a multifaceted nutritional punch with the added benefits of soy isoflavones, which may prove to be cancer-fighting as well as protective of bone and heart.

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: 1/2 cup cooked dry beans, one egg, 1/3 cup of nuts, 1/4 cup of tofu or tempeh, or two tablespoons of peanut butter. Depending on your activity level, you will need between two to three servings of meat or alternatives from this group each day. Depending on your calorie needs, a total of no more than five to seven ounces of protein from lean meat a day is recommended. Choosing all of your protein from non-meat sources is also a healthy option.

The tip of the pyramid represents the fats, oils and sweets group. Often lumped together as parts of the diet to minimize, ongoing research is clarifying the role of different types of fat in our diet. Fat is an essential nutrient for the absorption and transport of fat-soluble vitamins such as A, D, E, and K. Fat supplies energy for physical activities and the many processes that occur within our bodies. 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. A diet too low or too high in total fat can cause problems by either providing an inadequate amount of essential fatty acids for the body to function properly or an excess of fats which may lead to overweight, diabetes, heart disease, and some cancers. The best strategy is to choose heart-healthy fats, and use them in moderate amounts. The American Heart Association recommends no more than five to eight servings of fats per day, based on calorie needs. 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.

The Time of Your Life is Now

Even if you have neglected your diet until now, it’s not too late to start making changes. Over the next few months, watch for articles on delicious ways to improve your diet that will enhance your health and improve your chances for a vigorous and long life. In the meantime, consider picking just one food group to improve. Visit the bulk section at the Co-op for brown rice or bulgur wheat. Try baby carrots as a snack, or pack a nice ripe pear as an afternoon pick-me-up. How about having your coffee with half a mug of lowfat milk or fortified soy milk heated in the microwave? This can supply you with some of your calcium and vitamin D needs for the day. Is it the protein food group that’s out of balance? Try one meatless meal each week. Are fatty foods a staple in your diet? Perhaps looking at food labels to learn which kinds of fats you are eating and focusing on those beneficial to your health is where to start.