Nutrient Needs Change With Age:
Eat Right Throughout Life
For
Optimal Health Says Academy Of Nutrition And Dietetics
“Healthful eating plays a large role in aging well,” says
registered dietitian nutritionist and Academy spokesperson Ruth Frechman. “For
seniors, it is particularly important to stay well-hydrated with water and
choose a variety of foods from all five foods groups to help your body get the
nutrients it needs, especially calcium and vitamin D, fiber, B12, potassium and
better-for-you fats.”
Wednesday, May 29, marks the 20th anniversary of National
Senior Health and Fitness Day, rounding out Older Americans Month. It’s the
nation’s largest health promotion event for older adults with the goal to
educate seniors on the importance of physical activity – as well as taking care
of their health by eating right and getting regular health screenings, too.
The Dietary Guidelines for Americans provide a clear
framework of what to aim for on your plate. Adopting some, if not all, of these
recommendations can make all of the difference to your health.
• Make half
of your plate colorful fruits and vegetables at every meal. Go for the richly
colored green, purple, orange, yellow and red produce. You can use fresh,
frozen or canned – just be mindful of the sodium content in canned foods.
• Vary
proteins with lean meat, poultry, fish, as well as beans, peas and legumes.
• Eat at
least three 1-ounce servings of whole grains like whole-wheat bread, oatmeal
and brown rice daily.
• Switch
from solid, saturated fats (butter, bacon and sour cream) to healthier,
unsaturated fats, such as olive oil, canola oil, grape seed oil, avocados and
nuts like pistachios, almonds and walnuts.
• Aim for
at least 3 servings of low-fat dairy (low-fat milk, yogurt and cheese), and be
sure it’s fortified with vitamin D for healthy bones and teeth.
“Older people have to think about their overall health
and the foods they put on their plate can make a big difference,” Frechman
says. “Maintaining lean muscle mass by getting enough protein, as well as
weight bearing activity is vital for bones and overall fitness level.”
Physical activity does not have to take long. If you are
currently inactive, set a goal to start small. Daily activity can be done in
short, 10 minutes intervals. “Moving daily makes a big difference when balanced
with healthy eating – it’s the perfect equation for a healthy, long life,”
Frechman says.
If you or a loved one is struggling to meet your
nutrition needs there are nutrition programs targeted towards older Americans,
like Meals on Wheels or Congregate Dining, that ensure low-income older adults
have the nutritional resources they need to prevent or manage chronic health
conditions. These programs help older
adults remain independent and in their own homes.
For more information on eating right for older adults and
to locate a registered dietitian nutritionist in your area, visit the Academy
of Nutrition and Dietetics at www.EatRight.org.
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All registered dietitians are nutritionists – but not all
nutritionists are registered dietitians. The Academy’s Board of Directors and
Commission on Dietetic Registration have determined that those who hold the
credential registered dietitian (RD) may optionally use “registered dietitian
nutritionist” (RDN) instead. The two credentials have identical meanings.
The Academy of Nutrition and Dietetics (formerly the
American Dietetic Association) is the world’s largest organization of food and
nutrition professionals. The Academy is committed to improving the nation’s
health and advancing the profession of dietetics through research, education
and advocacy. Visit the Academy of Nutrition and Dietetics at www.eatright.org.
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