Fueling Your Golden Years

National Nutrition Month is an annual nutrition education and information campaign created by the Academy of Nutrition and Dietetics. The campaign, celebrated each year during the month of March, focuses on the importance of making informed food choices and developing sound eating and physical activity habits.

Good nutrition is important, no matter what your age. It gives you energy and benefits you physically, mentally, and socially. It may also help prevent some diseases, such as osteoporosis, high blood pressure, heart disease, type 2 diabetes, and certain cancers.

 

Healthy Food Choices for Older Adults

A healthy and whole diet involves foods that are rich in nutrients, including vitamins, minerals, and fiber, while limiting foods that are processed. Consuming different foods that are packed with the nutrients you need can cause major health benefits for seniors. Here are some examples of nutrient-packed foods to keep in mind:

Whole Grain Foods

• Great source of fiber and energy from carbohydrates
  • Brown rice
  • Whole wheat pasta
  • Bread
  • Oats/oatmeal

Fruits and Vegetables

• Great source of various vitamins and nutrients
  • Different vegetables and beans (for fiber, magnesium, protein, Omega-3 fatty acids, and other vitamins)
  • Different fruits (for fiber, magnesium, carbohydrates, and other vitamins)
  • Bananas, prunes, and potatoes (for potassium)

Meats and Other Foods High in Protein

• Great source of protein with benefits from other nutrients
  • Lean meats and poultry
  • Salmon and other fish
  • Eggs
  • Beans
  • Vegetables
  • Nuts and Seeds

Dairy Products

• Great source of calcium
  • Cheese
  • Milk
  • Yogurt

 

Serving sizes and amounts

When it comes to meals, it’s good to know serving sizes and how much you need for your age. For the five food groups, the daily recommendations are:

• Vegetables: a standard serving is about 75 grams; for example, ½ cup cooked green or orange vegetables or ½ cup cooked dried or canned beans, peas or lentils
• Fruit: a standard serving is 150 grams for example, a medium apple or banana, or two kiwifruits or plums. Try to eat whole fruit and not fruit juice.
• Grain foods: a standard serving is 120 grams; for example, one slice of bread. At least two-thirds of choices should be wholegrain varieties
• Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans: a standard serving is 65 grams
• Milk, yogurt and cheese or alternatives: a standard serving is a cup of milk or ¾ cup yogurt.

No single food provides all the nutrients you need, so it’s important to include a wide variety of foods in the diet. You should make sure you are getting the right amount of certain vitamins. Minerals and vitamins are important to older adults. You should eat plenty of iron-rich foods. Foods and drinks rich in vitamin C will help the body absorb iron, so you could have some fruit or vegetables or a glass of fruit juice with an iron-rich meal. Good sources of calcium are dairy products such as milk, cheese and yogurt are needed in a healthy diet. Choose lower-fat varieties when you can.

 

Meal planning

So many people ask themselves the question “what should I eat” entirely too often. Consider these meal planning tips so you can feel good about making healthy, tasty choices.

• Plan in advance. Meal planning takes the guesswork out of eating and can help ensure you eat a variety of nutritious foods throughout the day.
• Find budget-friendly foods. Create a shopping list in advance to help stick to a budget while creating meals that you will enjoy.
• Consider preparation time. Some meals can be made in as little as five minutes. If you love cooking, or if you’re preparing a meal for friends or family, you may want to try something a little more challenging.
• Keep calories in mind. The number of calories people need each day varies by individual. Always discuss your weight and fitness goals with your health care provider before making big changes.

When planning meals, look for recipes that sound delicious to you. This is a good place to start. The USDA features the MyPlate Kitchen, a resource that helps you find healthy recipes that fit your nutrition needs and create a shopping list. The MyPlate Plan tool will create a customized food plan for you based on your age, height, weight, and physical activity level.

 

The Benefits of Healthy Eating for Older Adults

Builds Strength in Bones and Muscle

Everyone knows that a healthy, balanced diet can help you maintain your physical health and weight. But the benefits go beyond that. Eating certain foods high in calcium, vitamin D, protein, and magnesium can actually strengthen your bones and muscle. Getting these nutrients helps older adults improve their physical health and strengthen their mobility.

Improves Cognitive Function

Did you know that certain foods can improve cognitive function? It’s been found that foods high in Omega-3 fatty acids have the power to reduce the risk of Alzheimer’s by strengthening cognitive function. It’s also been evident that foods high in antioxidants can enhance memory and increase alertness.

 

Boosts Energy

Carbohydrates are commonly believed to be fattening and moderately unhealthy for you. Certain foods contain complex carbohydrates that can assist in generating more energy. Foods that contain potassium, Omega-3 fatty acids, and vitamins such as B-6, B-12, provides benefits that reduce fatigue and increases energy levels. Since your energy levels tend to lessen as you age, including these nutrients in your diet is essential if you’re looking for improvements in your energy level.

Protects Against Diseases

Along with living a healthier lifestyle, maintaining a healthy diet can reduce the risk of certain diseases. You can reduce the risk of high blood pressure, diabetes, dementia, heart and liver disease, and even certain types of cancer all through the consumption of a balanced diet of nutrients and vitamins.

Improves Organ Function

Aside from fighting off diseases, your diet can help improve your organs’ abilities as well. Including foods that are rich in certain nutrients can enhance functioning in your eyes, kidney, liver, and more. Consuming more fiber will help improve your digestive system and eating foods that are high in magnesium will boost the functioning of your immune system.

 

Embrace a Healthier You

Eating habits change throughout our life span. Developing healthy habits is especially important as you age. Your metabolism slows, and your body requires more of certain nutrients. You’re more likely to develop chronic conditions, so making healthy choices can help ensure your overall well-being over time. Being physically active can help you stay strong and independent. For older adults, regular physical activity supports a number of health benefits, including brain function, balance, and bone strength. The older you are, the more important it becomes to choose foods that give you the best nutritional value. Take time to plan your meals and include a mix of food groups into your diet. A balanced diet will help lead to a happier and healthier you!

 

Wanting to learn more helpful tips on eating healthy to keep active and vibrant? The Ohio Masonic Communities is your go to resource. With three locations in Springfield, Waterville, and Medina, OH, their senior living communities offer 24/7 care and support for independent living, assisted living, and memory care. If you and your loved one are interested in senior living, schedule a tour at one of the scenic and beautiful communities. Call (877) 881-1623 today to learn more about their great senior living options.