Nutrition As We Age
Maintaining your health as you age is a combination of balance, emotionally, mentally and physically. Eating well improves your energy levels, helps fight off illness, aids in weight control and sharpens your mind. Focusing on healthy food choices most of the time ensures your diet will meet specific key nutrients that you need for optimum health.
WATER
Aids in digestion, transports nutrients, flushes out toxins
Water, dilute juices, tea, coffee, fruits & vegetables, broth
CALCIUM
Strong bones & teeth, muscle contraction
Milk, cheese, nuts, broccoli, fortified juice and cereals
VITAMIN D
Aids in calcium absorption & immune function, protects against disease
Exposure to sunlight, salmon, tuna, fortified dairy, eggs
VITAMIN B12
Creates red blood cells and DNA, nerve function
Meat, poultry, fish, eggs, dairy
FOLIC ACID
Role in reducing risk of stroke & heart disease, cancer
Avocado, asparagus, spinach, brussel sprouts, fruit juice, beans
FIBER
Moves food and waste through digestive tract
Whole grains, beans, fruits & vegetables, nuts & seeds
OMEGA 3 FATTY ACIDS
Symptoms of rheumatoid arthritis, depression, dementia, and slows progression macular degeneration
Tuna, salmon, sardines, walnuts, flaxseed, canola oil
POTASSIUM / MAGNESIUM
Immune function, strong bones, blood pressure control, healthy heart
Bananas, prunes, potatoes, whole grains, vegetables, beans, seeds
OTHER SMART CHOICES
- Eat fewer processed carbohydrates such as pastries, cake, and cookies.
- Include protein with meals such as lean meat, eggs, nuts, milk, fish and beans.
- Reduce stress by exercising, deep breathing, and meditating.
- Laugh with family and friends and be sure to schedule time for fun.
- Get enough sleep and keep your mind sharp by reading, doing puzzles, and staying involved.
Balancing Food & Physical Activity
Maintaining a healthy weight is not easy! In a world full of quick fixes and fad diets, the emphasis is not about healthy eating. To keep a healthy weight, it is important to eat healthy and be active.
Eat a variety of foods
Choose a variety of foods every day; it is important to eat whole grains, fruits and vegetables, lean meats and low-fat dairy. All foods, including your favorites, fit in a healthy diet! Eat treats in moderation, keeping your serving size small.
Exercise Regularly
One of the most important steps in maintaining your weight is to balance what you eat and drink with physical activity. Older adults should incorporate aerobic activity, muscle-strengthening activity and balance training for those at risk for falls. Always talk to your doctor before starting a physical activity program.
Drink Plenty of Water
Drinking water keeps you hydrated without adding calories. Drink when you are thirsty, but try to drink more in hot weather or when exercising.
Eat Regular Meals
Eating breakfast helps you feel full throughout the day. Eating three smaller meals and a couple of healthy snacks may help you stay fueled throughout the day.