Healthy Eating in the Golden Years

If you are 65 or older, you are part of the fastest-growing segment of the U.S. population. Nutrition is especially important for this age group, because staying healthy is the ticket for an active and independent lifestyle in later years.

What are the benefits of a healthy diet?

• Helps to prevent or manage chronic disease
• Gives you energy for everyday activities
• Keeps bones and muscles strong so you can stay active
• Helps keep you from catching colds, flu and other illnesses
• Helps you recover more quickly from illness, injury or surgery
• Helps your bowels stay regular

Maximizing nutrition through food
Although caloric needs decrease with age, your need for most nutrients stays the same or even increases. At the same time, many seniors have less of an appetite. So, older adults need to focus on quality rather than quantity when it comes to food.

• Select high-fiber foods. They can help keep you regular, control weight and lower your risk for chronic diseases like heart disease and type 2 diabetes. Fiber also helps with constipation, which affects up to one in five people over age 65. Whole-grain breads and cereals, beans, vegetables and fruits are all examples.
• Eat your vegetables. In addition to providing fiber, vegetables are rich sources of vitamins, minerals and natural antioxidants. These nutrients can strengthen your immune system and help ward off disease. Eat them - raw or cooked - with lunch and dinner and for snacks.
• Choose lean protein. Lean beef, turkey breast, fish and chicken with the skin removed are good choices to lower the amount of fat, calories and cholesterol in your meals. Beans and peas provide protein as well as nutritious fiber and iron.
• Eat healthy fats. Eat less butter, dairy and fewer fatty meats and fried foods. Replace them with olive or canola oil, nuts and seeds, natural peanut butter, trans-fat-free margarines, fatty fish and avocados.
• Eat calcium-rich foods. Low-fat or fat-free dairy products are high in calcium and help keep your bones strong as you age. If you have trouble digesting or do not like dairy products, try reduced-lactose milk products. Also try calcium-fortified orange juice, greens, soy-based beverages or tofu.
• Drink plenty of fluids. It's common to feel less thirsty as you get older, but your body still needs the same amount of water. As a result, many seniors are at risk for dehydration. Aim for six to eight 8-ounce glasses of fluid, unless your doctor tells you to drink less because of heart or kidney problems. Along with water, a glass of juice, low-fat milk or decaf coffee or tea can count toward your fluid intake.
• Snack smart. Limit high-fat and high-sugar snacks like cake, candy, chips and soda. If you are not up for three full meals, plan for several healthy mini-meals throughout the day. A piece of fruit and a handful of nuts, natural peanut butter on whole-wheat toast, turkey on a mini wheat pita, a small bowl of bean or vegetable soup, or a hard-boiled egg and some raw veggies are good examples.
• Supplement with caution. Supplements, such as calcium, vitamin D, vitamin K and some B vitamins, may be helpful for some older adults. But certain vitamins can interact with medications, so make sure you talk with your doctor before you start any supplements.

Food is one of life's pleasures. But it is also an important aspect of staying healthy as you age.

Related Articles Do Seniors Need Dietary Supplements? Nutrition for Seniors How to Get More Fiber in Your Diet Healthy Eating On a Budget An Exercise Prescription for Seniors

External Sources American Dietetic Association. Healthy eating for older adults. Accessed December 19, 2007. Department of Health and Human Services. A Healthier You. Healthier older adults. Accessed December 19, 2007. U.S. Census Bureau. The elderly population. Accessed December 20, 2007.

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