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If you're like many adults over age 65, you're probably concerned about staying healthy and active as you age. Most people recognize that a healthy diet can make a big difference .
Eating well can increase energy levels, mental acuity, and resistance to infection. And it can help reduce the risk of diseases prevalent among older Canadians, such as osteoporosis, high blood pressure, heart disease, diabetes and gastrointestinal disorders.
Yet getting the right balance of nutrients needed for healthy aging can be a difficult task. When health problems or lifestyle issues limit food choices, or when meals and medications must be carefully co-ordinated, meeting nutrient needs can be a challenge for the 65-plus.
Obstacles to healthy eating crop up as we age. Older individuals who live alone may not know how to cook, or find cooking for one a meaningless task. Tight food budgets can lead them to scrimp on fresh fruit, vegetables and meat because of these items' higher costs.
Chewing difficulties, constipation and heartburn may interfere with good nutrition by prompting the 65-plus to overly restrict healthy foods. Aging also affects the ability to taste and smell, which can influence what types of foods will be eaten.
Medications can also affect the nutritional status of older individuals. Some medications cause gastrointestinal side effects that can depress appetite. Others affect the absorption or metabolism of nutrients.
An older body also handles nutrients differently. For example, vitamin-D needs increase with age as our skin becomes less efficient at producing it from sunlight. Older people need fewer calories, yet nutrient needs remain the same or even increase. That means consuming more nutrients in fewer bites. Here's a list of key nutrients, and other tips, that those who are 65-plus must be careful not to neglect.
Calories
As we age, body fat accounts for a greater percentage of weight and our metabolism slows. Many older individuals need fewer calories to maintain their weight. Although exact calorie needs depend on physical activity, height, weight and age, many of the 65-plus need 1,600 to 1,800 calories per day. To eat fewer calories without compromising nutrient intake, choose low-fat dairy products, leaner meats, skinless poultry breast and use fats and oils sparingly. Emphasize whole grains and brightly coloured fruits and vegetables.
Protein
Older men need 56 grams of protein per day and older women need 46 grams. In food terms, this means including protein-rich foods such as lean meat, poultry, fish, eggs, beans and lentils at two meals each day. Other important protein sources include milk, yogurt and cheese.
Calcium
As we age, calcium demands increase to keep bones strong and reduce the risk of osteoporosis. Calcium may also help maintain healthy blood pressure and play a role in preventing colon cancer. The recommended daily intake for adults 65 and older is 1,200 milligrams. The Osteoporosis Society of Canada advises a daily intake of 1,500 milligrams -- an amount found in five servings of milk. (A serving is 250 millilitres or 1 cup.)
To meet daily calcium needs, include at least three milk servings per day.
Other calcium-rich foods include almonds, leafy green vegetables, canned fish with bones,
tofu made with calcium sulfate, and calcium-enriched soy beverages and fruit juices.
Vitamin D
This nutrient helps protect from osteoporosis by depositing calcium in the bones. The need for vitamin D doubles after age 50 (400 IU per day), and triples after age 70 (600 IU). (The Osteoporosis Society recommends that older adults consume 800 IU per day.) Fluid milk (but not yogurt or cheese), fortified soy beverages, oily fish and egg yolks provide vitamin D.
However, many experts believe a supplement is the best way to maintain an adequate intake. The body makes vitamin D when sunlight hits the skin, but many older folks have limited exposure to sunshine. One cup of milk or enriched soy beverage provides 100 IU of vitamin D; most multivitamin supplements supply 400 IU.
Vitamins B12, B6 and folate
Consuming adequate amounts of these B vitamins may help reduce the risk of stroke and heart disease, and prevent some cognitive decline associated with aging. Almost one-third of older people secrete too little stomach acid to properly absorb B12 from foods. Older adults are advised to get B12 from a multivitamin or fortified foods, which provide a well-absorbed form of the vitamin.
Good sources of B6 include meat, poultry, fish, legumes, whole grains, green leafy vegetables and bananas.
The best foods for folate are lentils, spinach, asparagus, artichokes and legumes.
Fibre
To keep the digestive system running efficiently and prevent constipation, older adults should emphasize whole grains, whole fruits and vegetables instead of juices, and cooked legumes at meals. A high-fibre diet is also linked with lower cholesterol levels and reduced risk of heart disease and cancer.
Water
Older adults have a decreased sensation of thirst. To prevent dehydration and constipation, consume eight glasses (a glass equals 250 ml or one cup) of water or beverages such as unsweetened juice, milk, low-sodium soup or tea each day.
Supplements
Many older adults require B12, calcium and vitamin D supplements.
Discuss this with your dietitian or doctor.
Leslie Beck, a Toronto-based dietitian at the Medcan Clinic, is on CTV's Canada AM every Wednesday. Visit her website at lesliebeck.com.
Getting older means eating smarter
-Water and liquids...8...250 ml (1 cup) of : water, tea, low-fat milk, sodium-reduced soup
-Grain products (Choose whole, enriched and fortified grains.) .....6 or more...1 slice of bread, 30 grams dry cereal; 125 ml cooked cereal, rice or pasta
-Brightly coloured vegetables ...3 or more... (e.g. spinach, broccoli, sweet potato, squash, red pepper) , 1 cup leafy or raw; 125 ml cooked; 175 ml juice
-Deeply coloured fruit (e.g. berries, mango, peaches, papaya, apricots) ...2 or more...1 medium-sized fruit; 125 ml cut-up fruit; 175 ml unsweetened juice
-Milk products (Choose low-fat or non-fat.) ...3 or more...250 ml milk or yogurt; 45 grams hard cheese
-Protein foods (e.g. lean meat, poultry, fish)...2 or more...60-90 grams cooked meat, dried beans, nuts; 1 egg or 50 ml liquid egg