Good nutrition and healthy food choices help us live healthier lives at any age, but some of our nutrient needs change a bit as we grow older.
Since people’s incomes may decrease as they retire or reduce their work hours, older adults should consider their food choices. They need to be sure they are spending their possibly limited food budgets on foods that benefit their overall health. For the most part, this means focusing on a variety of whole, less processed foods, since processed foods may do little to build and repair our bodies.
The current dietary guidelines recommend that people consume 4-5 cups of fruits and vegetables each day. When you choose your “five a day,” pick foods that are various colors, especially dark green vegetables such as leafy greens or broccoli, and orange vegetables such as carrots, sweet potatoes and pumpkin. These vegetables are especially high in vitamin A and vitamin C. Choose fruits and vegetables that are fresh, frozen, canned or packaged without added salt or sugar.
Older adults should also eat six to nine servings of grains each day, with at least half of them being whole grains, since they provide fiber, vitamins, minerals and phytochemicals that are not in refined grains. Whole grains include oatmeal, whole wheat bread, whole grain pasta and brown rice.
To eat a more balanced diet, try to vary your protein sources and eat 5-6 ounces of lean meats, fish, poultry or legumes (dried beans and peas) daily. Protein is also in whole grains, vegetables and dairy foods. People should eat three servings of low-fat or fat-free dairy foods or fortified, non-dairy protein sources such as soy or almond milk. Ensure these dairy or non-dairy options are fortified with calcium and vitamin D to keep your bones healthy.
Dark green, leafy vegetables also contain calcium, and fruits and vegetables can protect your bone health. Since you receive vitamin D from sunlight and there is less sunlight in the winter, ask your physician if you need a vitamin D supplement.
Because you need fewer calories as you age, limiting fats and sweets is also important. Choose more nuts and seeds, which will provide healthy fats, fiber and additional nutrients. Limit solid fats such as butter and sour cream. As you age, it is harder for your body to absorb enough vitamin B12. So, eat fortified cereal, lean meat and fish, which are great sources of B12, and ask your physician if you might need a B12 supplement.
Limiting sodium and increasing your intake of potassium-rich foods may lower your risk for high blood pressure, so eat fruits, vegetables and beans, which are good sources of potassium.
Fiber is an important nutrient to keep you regular and help lower your risk of heart disease and Type 2 diabetes and improve your gut health. Try to eat a minimum of 25-40 grams of fiber. Include more whole-grain bread and cereals, beans, peas and lentils, and whole fruits and vegetables to meet your fiber needs.
If you are concerned about meeting your nutritional needs as you age, contact Joan Plummer, RD, LMNT, at 402-562-4462, or Susan Olmer, RD, LMNT, at 402-562-4460 at Columbus Community Hospital.
The above information is from Joan Plummer, dietitian and diabetes educator at Columbus Community Hospital.