 Healthy Eating, Healthy Aging As we age, our nutrition needs change. We need fewer calories, but just as many nutrients and – in some cases – even more. For example, people over 50 need more Calcium, vitamin D and v itamin B6 than younger people. A healthy diet includes grain products, fruits and vegetables, lean meats, nuts and beans (meats and alternatives) and dairy products. Canada’s Food Guide to Healthy Eating recommends 5 - 12 servings of grain products, 5 - 10 servings of fruits and vegetables, 2 - 3 servings of meats and alternatives and 2 - 4 servings of dairy products every day. Recent surveys show that most seniors do not eat enough grain products, milk products, or vegetables and fruits. That’s too bad because eating well helps you feel your best, gives you the energy to do the things you want to do, and may help prevent or control heart disease, diabetes, osteoporosis and some cancers. Keep reading for more on the importance of foods from all 4 food groups.
Choose whole grain and enriched grain products more often to provide the energy and fibre you need. Have a bowl of cooked cereal or high fibre cold cereal for breakfast or a snack. Try brown rice, bulgur, quinoa or couscous. One-half cup is a serving.
Choose more fruits and vegetables. Eat your greens, reds, oranges, yellows, blues and purples! The more brightly coloured your fruits and veggies are, the more essential nutrients you’ll get to keep you feeling great .
People over 50 need extra calcium and vitamin D for bone health. Calcium may also help control your weight and blood pressure. But most people don’t get enough calcium from their diets. If you’re trying to gain weight, use higher fat milk; otherwise, choose lower fat milk products and other calcium rich foods for healthy bones. Try adding skim milk powder to sauces, soups and other cooked dishes. Have a salmon sandwich or salad. And try adding nuts such as almonds to salads, puddings and casseroles.
Choose leaner meats, poultry and fish as well as dried peas, beans and lentils.
You do need some fat in your diet to provide energy and essential nutrients such as vitamins A, D, E and K, and to maintain body cells. Remember, everything in moderation!
Get your vitamins and minerals naturally! Most British Columbians do not get enough v itamin B6 (important for brain functioning and protein metabolism) or folate (which makes healthy blood cells and helps to keep your heart healthy). Vitamin B6 requirements increase after age 50. Vitamin B12 is important for healthy blood cells, and our ability to absorb it decreases as we age. Older adults need to take a supplement or choose B12-fortified foods. If you don’t get enough B12 you may feel tired, get forgetful, have difficulty thinking and concentrating, and get tingling in your fingers and toes. And supplement! A daily multivitamin supplement may help you meet your needs for vitamins B6, B12, D and folic acid. Supplements provide some vitamins and minerals but they do not provide all the nutrients and essential components of foods such as protein, carbohydrates, fibre or phytochemicals – and they may not be safe for everyone. Check with your physician or health practitioner before taking a supplement. A balanced diet rich in whole grains, fruits and vegetables, with lean meats and lower fat dairy products is still the best way to get most of your nutrients.
Get enough
calories to maintain a healthy weight and give you the energy you need to be active. Then, do something you like – go for a walk, dance, garden, golf – or try something new! It’s all part of healthy living, and healthy aging.
Canada ’s Food Guide to Healthy Eating and Physical Activity |
