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Nutrition in Your 60's and Beyond
By now, we all should know that eating a healthy well balanced diet is
essential to our health. As we age, eating the right kinds of foods and being
aware of portion size is all the more important. A variety of foods should be
chosen from the primary food groups and added as choices in our daily meals.
When we eat a proper, well balanced diet, our bodies are better equipped to
handle the changes that will take place as we mature.
Here are some nutritional guidelines and tips that you may be able to incorporate
into your lives daily.
Start your day off right by eating breakfast. Breakfast is one of the most
important meals of the day. It gets your metabolism going. Try easy to prepare
foods such as cold or hot cereal, or maybe have a few pieces of fruit with yogurt.
Drink at least eight, 8-ounce glasses of water every day. By the time you
feel thirsty, you're already slightly dehydrated. To better determine how much
water you need, divide your body weight in half. The result is the approximate
number of fluid ounces you need daily.
Try to eat more plant-based foods and don't forget to go for variety. Try
recipes that include whole grains, fresh vegetables, fresh fruits and legumes
(beans, peas, nuts and seeds). Aim for five servings of fruits and vegetables
a day. Fruits and vegetables provide vitamins, minerals, and dietary fiber;
some provide starch and protein. Peels and edible seeds are especially rich in fiber.
Watch fat, cholesterol and sodium intake. Cholesterol is found in all animal
foods, especially egg yolks and whole milk. Try using low-fat dairy products,
and substitute 1% or skim milk in recipes. Remember that the primary source of
high blood cholesterol is saturated fat. You can help to curb fat by choosing
the leanest cuts of meat available, such as beef round, loin, sirloin, pork loin
chops, turkey, chicken and roasts. All cuts with the name 'loin' or 'round' are
lean. When frying foods use oils sparingly, and try olive and canola oils. They
are better for you. Also, bake chicken instead of frying, and remove the skin. Try
substituting a baked potato instead of having french fries. When eating out,
try a lean roast beef sandwich or grilled chicken sandwich or entree. Again,
keep portion sizes regular to small size. So this means no double size or
upgrading to the large or biggie options. Also, try ordering items without cheese
if possible.
Remember your body needs a variety of nutrients for good health, so be sure
to incorporate energy sources, which include carbohydrates, fats and proteins;
vitamins and minerals, essential fatty acids and water into your diet.
Carbohydrates include starches, sugars, and dietary fiber. Starches and
sugar supply the body with energy. Dietary fiber provides bulk, which
encourages regular elimination of wastes.
Fats provide energy and are carriers of fat-soluble vitamins. Fats also
add flavor to foods. Some fats help form cell membranes and hormones.
Proteins are the building blocks of the body. They are needed for growth,
maintenance and replacement of body cells. They also form the hormones and
enzymes used to regulate body processes.
Vitamins are inorganic substances needed by the body in small
amounts. Minerals are also needed in relatively small amounts. They
are used to build strong bones and teeth and to make hemoglobin in red
blood cells. Water is often called the "forgotten nutrient". It is
needed to replace body water lost in urine and sweat. Water helps to
transport nutrients, remove wastes, and regulate body temperature.
Eating a variety of foods across the main food groups is the best way
to receive the nutrients the body needs. Your diet may be lacking something
due to poor eating habits or maybe you are not able to adequately prepare
meals that will provide everything the body needs, in this case it might be
a good idea to incorporate a multivitamin-mineral supplement into your diet.
Here are a few things to look for in a multivitamin-mineral supplement:
Beta carotene which may lower your risk of heart disease and
cancer, calcium for strong bones and teeth, Folic acid, folate
(vitamin B-9), iron, magnesium, zinc - maintaining adequate amounts
of zinc can help your body heal wounds; vitamin B-6, vitamin B-12,
vitamin C, vitamin D - which helps your body absorb calcium;
vitamin E and vitamin K.
Before starting any diet, or taking any supplements, please
consult your physician or licensed dietician.
Sources:
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