Healthy eating as we age

Eating Well

LAST MONTH WAS HEALTHY AGING MONTH, a national observance designed to focus on the positive aspects of growing older, and the first day of this month has been designated International Day of Older Persons. These commemorations seem appropriate and timely considering that the number of people over age 45 in our nation is growing significantly every year. Furthermore, while all the attention used to be on the Baby Boomers, Generation X-ers are starting to elbow their way into the 45-and-older group too.

With all this emphasis on aging, why not use the current month to take stock of where you’ve been and where you’d really like to go as you age? Aging often brings with it a variety of physical, mental, social, and financial issues that can interfere with our progress toward healthy aging. It’s important to recognize early on the importance of paying careful attention to health issues and to address them promptly should they arise.

Getting proper nutrition can help prevent a lot of the health issues that go hand in hand with aging. In fact, good nutrition is the cornerstone of good health, and it’s never too late to start eating right—or at least eating better.

As I’ve emphasized many times in this column, healthy eating doesn’t have to be complicated, and that holds true whatever your age. Focus on having a healthy eating plan based on recommendations from Dietary Guidelines for Americans, which include:

• Look at your current eating plan and see where you could make some small but healthier changes. I recently had a patient who lived on a daily diet of white bread, bologna, and whole milk and was very resistant to change despite being in the hospital with many medical problems. After a few attempts and conversations, he agreed to try to switch to whole-grain bread; try lower-sodium ham, turkey, and roast beef deli meats in place of the bologna; and change to 2% milk instead of whole milk.

• Make your calories count. Eat a variety from all food groups, choosing fruits and vegetables and varying your proteins with more fish, beans, and peas. Choose whole-grain cereals, breads, crackers, rice, or pasta every day.

• Know your fats. Be on the lookout for saturated fats and trans fats, which should be all but gone from most foods now. Choose monounsaturated fats (canola, peanut, or olive oil) or polyunsaturated fats (vegetable oils) instead.

• Know how many calories you need. The number of calories you need each day depends on your age, gender, and activity level. The recommendation is 1,600 calories per day for sedentary (non-active) women, 2,000 for active women, 2,000 for sedentary men, and 2,400- 2,800 for active men.

• Pay attention to vitamins and minerals too. Older adults need more vitamin D and calcium. Choose low-fat milk, fortified orange juice, or yogurt, and aim for three servings per day.

• Many older adults are deficient in vitamin B12. Choose fortified whole-grain cereals, lean meats, and some fish.

• Fiber is “nature’s broom,” so eating more fiber-rich foods will help you stay regular. Fiber also helps lower the risk for heart disease, control weight, and manage type 2 diabetes. Choose whole-grain breads and cereals, beans, peas, and fresh fruits and vegetables at each meal.

• Get enough potassium. Adequate potassium intake, along with lower sodium intake, plays an important role in reducing the risk of high blood pressure. Again, choose fresh fruits and vegetables.

When it comes to getting proper nutrition as we get older, recognizing the changes that can occur throughout the aging process is the first step. As you work your way toward a healthier eating plan, keep in mind that making small, gradual changes is the simplest approach, and the best way to get the nutrients you need is to eat a variety of plant foods as the base of your diet. Can you still enjoy sweets, cakes, and candy? Sure, but do so in moderation—no more than one sweet treat per day. And, of course, be sure to get plenty of physical activity so you can get going and continue to enjoy your favorite activities.

I often wonder what happened to my little patient who was so fond of white bread, bologna, and whole milk and whether he really made some changes. I hope so. And if he did, you certainly can too!

Until next month enjoy the taste of eating right!

Laurie Syring, RD/LD, is Clinical Nutrition Manager at ProMedica Flower Hospital. ✲