Nutrition is important at every stage of life, from birth to older adults. The quantity of foods may differ based on the age group, but many of the same focus areas still apply to maintain and achieve optimal health outcomes. As adults age, they face increased health challenges, changes in appetite, and physical health. So, what can be done to maintain good health?
As it’s important at every age, focus on various foods. The MyPlate provides guidelines on the variety and portions to focus on that will provide the right mix of vitamins and minerals the body needs to function. This includes focusing on whole grains which aid in digestion and heart health, choosing the rainbow when selecting fruits and vegetables to gain a variety of vitamins and minerals critical for health, choosing lean proteins to maintain strong muscles, and low-fat dairy to support bone health and more. When food selection is focused on lower sodium, by including more fresh foods vs. canned or packaged, we are helping our hearts and decreasing the risk for high blood pressure. As we age, taste buds change, and foods may need to be flavored more. Choose herbs and spices other than salt to flavor, to decrease health consequences. At the same time, when our food selection is focused on leaner meats and lower fat foods, we are decreasing the saturated fat which can increase cholesterol and contribute to poor overall heart health. What we eat matters, and it plays a part in reducing and managing chronic diseases which include heart disease, high blood pressure, high cholesterol, osteoporosis, and some types of cancers.
Other important nutrients in the older population to focus on include potassium, calcium, Vitamin D, fiber, and B12. Potassium helps to regulate blood pressure, maintain proper fluids, help muscles to contract, the nervous system to function, and overall, a healthy heart. Potassium can be found in beans, dairy products, bananas, apricots, sweet potatoes, and spinach just to name a few. Vitamin D also helps in regulating blood pressure, nervous system functioning, immune function, and of course bone growth. The best sources of Vitamin D are eggs, salmon, trout, tuna, herring, mackerel, mushrooms, fortified ready-to-eat-cereals and fortified orange juice. Calcium also aids in bone and teeth formation but also assists in blood clotting, muscle contraction, and nervous system function. Calcium can be best found in dairy products, kale, broccoli, collard greens, tofu, canned salmon and sardines fortified cereals, and orange juice. Vitamin B12 helps our food convert into energy, helps red blood cells form, and helps our nervous system function. Foods that Vitamin B12 can be found in include dairy products, eggs, meat, poultry, clams, trout, salmon, haddock, tuna, and fortified cereals. Fiber helps aid in heart health and digestion. It can be found in whole grains and many fruits and vegetables, don’t skip the edible skin, that is where most fiber is found!
Achieving optimal health is all about balance, health is not just about the foods we enjoy, but taking part in regular physical activity. With age, it’s important to check with your healthcare provider for the activities that are best for your mobility, but activity can happen at every level, from chair exercises to running marathons. It assists with keeping bones strong and maintaining balance which aids in fall prevention. Achieving 150 minutes a week is recommended for adults. Consuming a healthy diet plus regular activity requires adequate water to complete the package. Older adults often have decreased appetite and consume less fluids. It is important to include smaller meals and snacks throughout the day to get adequate nutrients and have a water bottle handy throughout the day to encourage hydration. Certain medications, plus being outside in higher temperatures can require additional water to maintain adequate levels. Stay feeling your best by consuming water from when you first wake up, through the day, with each meal, and before, during, and after physical activity. Your health matters, some days may be more challenging than others, but always keep trying to achieve a healthy you!
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