Nutrition is about eating a healthy and balanced diet. Food and drink provide the energy and nutrients you need to be healthy.
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Healthy Diet for Seniors Over 70
The connection between a Healthy Diet and Longevity has been studied for decades, if not longer. Most nutritional experts agree that a well-balanced diet, rich in fresh fruits and vegetables, healthy fats, whole grains, and lean protein is one of the primary keys to living longer.
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How Age Changes Our Nutritional Requirements
It is important to understand exactly how our nutritional needs change as we age. For instance, long-term use of prescription drugs may affect our ability to absorb certain vitamins and minerals. Additionally, our bodies may become less efficient at processing the foods we eat. A decreased ability to sense hunger and thirst are also common among seniors.
For some older adults, eating less and processing fewer nutrients may mean they are deficient in certain vitamins and minerals – leaving them at risk for malnutrition.
For some older adults, eating less and processing fewer nutrients may mean they are deficient in certain vitamins and minerals – leaving them at risk for malnutrition.
What does “eating right” look like for someone over 70?
Most of us have heard the mantra “eat right and exercise” touted as the key to healthy living. But what does “eating right” look like for someone over 70?
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While older adults require less calories to maintain their weight, their need for certain nutrients remains the same
Fruits and Vegetables
Healthy Protein
Protein is vital to our health, especially in the creation and maintenance of muscle. Sarcopenia is a serious health condition that occurs when older adults lose muscle mass and strength. It is one of the leading causes of weakness and fractures in seniors. Studies suggest that seniors who increased their protein intake were more successful in reducing the rate of muscle loss, and adding muscle mass. When selecting a protein, pay special attention to portion size, and choose lean sources such as fish, chicken, tofu, beans, and lentils.
Pass on the Salt
Salt is a key nutrient for the body, but - as with so many things in life - too much of a good thing can prove harmful. Americans eat on average about 3,400 mg of sodium per day. However, the Dietary Guidelines for Americans recommends limiting sodium intake to less than 2,300 mg per day—that’s equal to about 1 teaspoon of salt! The American Heart Association explains that too much salt can cause bloating and water retention, and put you at risk for a number of ailments, including stroke, stomach cancer, and heart failure. Pass on the salt, and try using a variety of other spices to season your food instead, such as pepper, cumin, oregano, garlic powder, or rubbed sage.
Dietary Fiber
As we age, our digestive system changes too. Total dietary fiber intake should be 25 to 30 grams a day from food, not supplements. Currently, dietary fiber intakes among adults in the United States average about 15 grams a day. That's about half the recommended amount.
Constipation and diverticular disease are two conditions that are common among older adults. Eating a fiber-rich diet can help you stay regular, and may reduce your risk for diverticular disease. Good sources of fiber include whole-grain breads, beans, peas, oats, lentils, and certain types of fruits and vegetables, such as prunes. Even a small glass of prune juice each morning can make a big difference to digestive health.
Constipation and diverticular disease are two conditions that are common among older adults. Eating a fiber-rich diet can help you stay regular, and may reduce your risk for diverticular disease. Good sources of fiber include whole-grain breads, beans, peas, oats, lentils, and certain types of fruits and vegetables, such as prunes. Even a small glass of prune juice each morning can make a big difference to digestive health.
Diatery Supplements
Even with a diet rich in fruits, vegetables, lean protein, and whole grains it can be tough for seniors to get the nutrients they need. The Academy of Nutrition and Dietetics recommends that in addition to following a healthy diet, older adults take a multivitamin that includes vitamin D, as older adults need more calcium and vitamin D to maintain bone health. To supplement this, try eating calcium- fortified foods, including cereals, fruit juices, and low fat or fat-free dairy products. Great natural sources of vitamin D include all types of fish, especially salmon.
General Information about Nutrition
Nutrition is about eating a healthy and balanced Diet. Food and drink provide the energy and nutrients you need to be healthy. Understanding these nutrition terms may make it easier for you to make better food choices.
A healthy diet throughout life promotes healthy pregnancy outcomes, supports normal growth, development and aging, helps to maintain a healthy body weight, and reduces the risk of chronic disease leading to overall health and well-being.
A healthy diet throughout life promotes healthy pregnancy outcomes, supports normal growth, development and aging, helps to maintain a healthy body weight, and reduces the risk of chronic disease leading to overall health and well-being.
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Superfoods are foods that help us to ensures short and long term health and to get a physical body that is strong, flexible and fit through each stage of our lifes.
Info about Healthy Aging
Adopting healthy habits and behaviors, staying involved in your community, using preventive services, managing health conditions, and understanding all your medications can contribute to a productive and meaningful life.
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Self-Care means taking the time to do things that help you live well and improve both your physical health and mental health
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