Mark A. Mahony
As you continue National Nutrition Month, consider some of the following dietary tips offered through the Academy of Nutrition and Nutrition.
A healthy diet is recommended throughout life, but as we grow older, certain factors can affect our nutrient needs. Choosing different foods from all food groups (vegetables, fruits, grains, dairy products, protein foods) will help you build a healthy eating habit.
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Make half of the plate fruit and vegetables
Eat vegetables of various colors such as dark green, red, and orange. Beans, peas and lentils are also good choices. Fresh, frozen and canned vegetables are all healthy choices. Look for “low salt” or “unsalted” on the label. Add fruit as a meal, light meal, or dessert. Choose fruits that are dried, frozen, or canned in water or 100% juice, as well as fresh fruits.
Make at least half of the whole grain
Choose breads, cereals, crackers and noodles made from 100% whole grains. Whole grains of corn tortillas, brown rice, burgers, milets, amaranths and oats are all counted as whole grains. Also, look for fiber-rich cereals that are useful for regular intake, and cereals that are fortified with vitamin B12, a nutrient whose absorption is reduced by age and medication.
Switch to fat-free or low-fat milk, yogurt, cheese
Older people need more calcium and vitamin D to keep their bones healthy. Include 3 servings of non-fat or low-fat milk, yogurt, or cheese daily. If you are lactose intolerant, try lactose-free milk or calcium-fortified soymilk.
Change protein selection
Eat a variety of foods from the Protein Foods Group every week. In addition to lean meat, chicken and eggs choose seafood, nuts, beans, peas, and lentils when planning a meal. Include dietary and light meal sources to increase your protein intake throughout the day.
Animal-derived protein foods also provide vitamin B12, and certain plant-based foods may be fortified.If you are at risk of low levels of vitamin B12, your doctor may recommend supplements
Limit sodium, saturated fats, and added sugars
Be aware of the salt or sodium in the food you eat. Compare the sodium in the foods you buy and choose a small amount. Add spices and herbs to seasoned foods without adding salt. When preparing food, switch from solid fat to oil. Occasionally choose a major source of saturated fat, not everyday foods.
These examples include processed meats such as desserts, fried foods, pizzas, sausages and hot dogs. Instead of sugared treats, choose fruits for dessert more often.
Maintain hydration
Drink plenty of water all day to prevent dehydration and promote digestion. Other beverages that help meet your water needs include sugar-free beverages such as low-fat and non-fat milk, fortified soy beverages, and 100% fruit juices. Choose these more often instead of sweet drinks.
Enjoy your food, but pay attention to the size of the pieces
Most older people need less calories than younger ones. Read more about one serving and other information on the nutrition facts label for the product you purchased to deepen your knowledge. Avoid oversized parts. Try using small plates, bowls and glasses.
Cook more often in the house where you control what you have in your food.
When ordering, look for dishes that contain vegetables, fruits, whole grains, and lean protein foods. If you have a large amount, share your meal or save half for later use.
If you need a special diet or need help with other diet concerns, consider consulting a registered dietitian / nutritionist. In addition, a website is available to provide science-based information and point out best practices in this area.
A better diet can help our overall health and lead to a better quality of life by fostering a healthier lifestyle.
Dr. Mark A. Mahony is a registered dietitian / nutritionist for over 30 years and has completed a graduate study in nutrition and public health at Columbia University. He can be contacted at marqos69@hotmail.com.
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