Healthy Eating As You Get Older

How to Eat Well

Eating well means choosing a mix of healthy foods that give your body the nutrients it needs. Eating well also means consuming the right number of calories for your age, gender, and level of physical activity. You also need to know what foods to limit. And of course, its important to enjoy your meals.

Choose Nutrient-Dense Foods

To eat well, it’s best to choose a mix of nutrient-dense foods every day. Nutrient-dense foods are foods that are high in nutrients but low in calories. Look for foods that contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats.

Plan your meals and snacks to include

• plenty of fruits and vegetables
• plenty of grains, especially whole grains
• low-fat or fat-free milk and milk products
• lean meats, poultry, fish, beans, eggs, and nuts
• limited amounts of fats (saturated and trans fats should be as low as possible), cholesterol, salt (sodium), and added sugars.

Fruits, vegetables, and grains offer important vitamins and minerals to keep your body healthy. Most of these foods have little fat. They also have no cholesterol. Fruits, vegetables and grains are also a source of fiber, and eating more fiber may help with digestion and constipation and may lower cholesterol and blood sugar.

Fruits, vegetables, and grains and beans also give your body phytochemicals. Phytochemicals are natural compounds such as beta-carotene, lutein and lycopene. Like vitamins, minerals, and fiber, phytochemicals may promote good health and reduce the risk of heart disease, diabetes, and some cancers. Research is underway to learn more about these natural compounds.

Eat a variety of fresh, frozen, canned, or dried fruits every day. To make sure you get the benefit of the natural fiber in fruits, you should eat most of your fruits whole rather than as juices. Fruits may be purchased fresh, canned, frozen, or dried and may be eaten whole, cut-up, or pureed.

Also, eat a variety of colors and types of vegetables every day. Broccoli, spinach, turnip and collard greens, and other dark leafy greens are good choices. You might also choose orange vegetables, such as carrots, sweet potatoes, pumpkin, or winter squash. Vegetables may be purchased raw or cooked, frozen, canned, or dried/dehydrated. They may be eaten whole, cut-up, or mashed.

Foods made from grains are a major source of energy and fiber. Include grains in your diet every day. Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Grains fall into two main categories: whole and refined. When choosing grain foods, try to make half your grains whole. In other words, at least half of the cereals, breads, crackers, and pastas you eat should be made from whole grains.

Whole grains are better sources of fiber and nutrients than refined grains, such as white flour or white rice. Refined grains have had both the bran and germ removed and don’t have as much fiber or as many nutrients as whole grains. Most refined grains are enriched, with some B vitamins and iron added back in after processing. However, fiber is not replaced.

Whole-grain foods, such as whole-wheat bread, are made with the entire seed of a plant, including the bran, the germ, and the endosperm. Together, they provide lots of vitamins, minerals, antioxidants, healthy fat, carbohydrates, and fiber.

Try whole wheat pasta instead of regular pasta or use brown rice in a casserole in place of white rice. Look for “whole wheat” or “whole oats” rather than just “wheat” or “oats” on the ingredients list of packaged goods to make sure you’re getting whole grains.

Low-fat or fat-free milk and milk products should be among the foods you choose every day, too. These products provide calcium and vitamin D to help maintain strong bones. They also provide protein, potassium, vitamin A, and magnesium. Low-fat or fat-free milk, cheese, and yogurt are good options.

If you don’t drink milk, be sure to have other products that contain the nutrients that milk provides. Some cereals and juices are fortified with extra calcium and vitamin D. Salmon, sardines and mackerel are good sources of vitamin D.

If you avoid milk because of its lactose (milk sugar) content, you can get needed nutrients from lactose-reduced or low-lactose milk products. You might also drink small amounts of milk several times a day or take tablets with the enzyme lactase (available in most drugstores and grocery stores) before consuming milk products. Other sources of calcium include foods such as hard cheese, yogurt, boney canned fish like salmon or sardines, and calcium-fortified tofu or soy beverages.

Protein helps build and maintain muscle, bones, and skin, and you should include some protein in your diet every day. Meats and poultry are sources of protein, B vitamins, iron, and zinc. When buying meats and poultry, choose lean cuts or low-fat products. They provide less total fat, less saturated fat, and fewer calories than products with more fat.

For instance, 3 ounces of cooked, regular ground beef (70% lean) has 6.1 grams of saturated fat and 236 calories. Three ounces of cooked, extra-lean ground beef (95% lean) contains 2.6 grams of saturated fat and 148 calories.

Consider varying your sources of protein. Try replacing meats and poultry with fish or with bean, tofu, or pea dishes. These foods tend to be low or lower in saturated fats, and beans provide fiber. Pinto beans, kidney beans, black beans, chickpeas, split peas, and lentils are all healthy options. Look for ways to add nuts and seeds to your meals and snacks too, but keep amounts small since these foods can contain high amounts of fat.

Fats are a source of energy and help maintain healthy organs, skin and hair. Fats also help your body absorb vitamins A, D, E, and K. It’s okay to include some oils and fats in the foods you eat, but be aware that fat contains more than twice as many calories as protein or carbohydrates. Try to choose foods that are low in fat or fat free.

Some fats are better for you than others. Choose polyunsaturated and monounsaturated fats when possible. Sources of better fats include vegetable oils such as soybean, corn, canola, olive, safflower, and sunflower oils. Polyunsaturated fat is also in nuts, seeds, and fatty fish. Walnuts, flaxseed and salmon are examples of foods with polyunsaturated fat.

Be sure to consume plenty of liquids, especially water. You need to replace the fluids you lose every day. You can increase your intake of water by eating fruits and vegetables, which have a high moisture content. This may help prevent constipation and dehydration. Other good choices are unsweetened tea, low-fat or fat-free milk, and 100 percent fruit juice.

Read the food labels on packaged foods and canned goods to learn what’s in the products you buy. All food labels contain a list of ingredients and nutrition information. Ingredients are listed in order by weight, which means that the ingredient present in the largest quantity is listed first and the ingredient present in the smallest quantity appears last. Nutrition information is found on the Nutrition Facts label.

The MyPyramid Plan from the U.S. Department of Agriculture, or USDA, can help you choose a mix of healthy foods that are right for you. This online tool at www.MyPyramid.gov suggests what and how much to eat from each food group. The amount depends on your age, sex, and activity level.

Another balanced eating plan is the DASH eating plan. DASH stands for Dietary Approaches to Stop Hypertension. It is designed to help prevent or manage high blood pressure, or hypertension. The plan suggests which foods to eat and how much to eat. Your doctor may recommend other eating plans to help manage health conditions that occur as you get older.

Wholesome foods provide a wealth of vitamins, minerals, and other nutrients you need to stay healthy. Eating properly is the best way to get these nutrients. However, if you have concerns that you are not eating as well as you should, you should talk to your doctor about taking a multivitamin and mineral supplement.

Know How Much to Eat

Eating a mix of healthy foods every day provides the nutrients, fiber, and calories your body needs. The amount you should eat depends on your age and whether you are a man or woman. It also depends on your level of physical activity. The more physically active you are, the more calories you might be able to eat without gaining weight. Most people in the United States eat more calories than they need.

A man over age 50 should consume about

• 2,000 calories a day if his level of physical activity is low
• 2,200 to 2,400 calories daily if he is moderately active
• 2,400 to 2,800 calories daily if he has an active lifestyle.

Plan your meals and snacks to include the right number of calories for your activity level.

The Dietary Guidelines from the U.S. Department of Agriculture, or USDA, recommend eating the following amounts of food if you are eating 2,000 calories per day. Remember to adjust the amounts depending on your daily calorie level.

A person who consumes about 2,000 calories daily should plan to eat 2 – 2 ½ cups of fruit a day. This might include one large banana, one-half cup of strawberries and a half-cup of orange juice. To help you get enough fiber, most of your daily fruit intake should be in the form of whole fruits rather than fruit juices.

A person who eats 2,000 calories daily should have 2 – 2 ½ cups of vegetables a day. This might include a half-cup each of broccoli, tomatoes, cauliflower, and a sweet potato. Aim for lots of color on your plate as a way to get a variety of vegetables each day.

A person who eats 2,000 calories per day should eat 7 to 8 ounces of grain foods daily. At least half of the grain foods eaten should be whole grains.Approximately one ounce of grain foods counts as a serving. This is about one slice of bread, one roll, or one small muffin. It is also about one cup of dry flaked cereal or a half-cup of cooked rice, pasta, or cereal. Milk products are another important part of eating well. A person who consumes 2,000 calories daily should have the equivalent of 2-3 cups of low-fat or fat-free milk, yogurt, or other milk products daily. One cup of yogurt contains about the same amount of calcium as 1 cup of milk. Eating 1½ ounces of natural cheese or 2 ounces of processed cheese is the same as drinking 1 cup of milk.

A person who consumes 2,000 calories daily should eat about 5½ ounces of protein each day. You can get protein from meat, poultry, and fish, as well as eggs, dried beans, tofu, nuts, and seeds. One egg or one-fourth cup of cooked dry beans or tofu counts as 1 ounce of meat, poultry, or fish. One tablespoon of peanut butter or a half-ounce of nuts or seeds also is the same as 1 ounce of meat, poultry, or fish. Nuts contain no cholesterol.

Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Use mainly polyunsaturated and monounsaturated oils like those that come from olive or canola oil. A person who eats 2,000 calories daily should not consume more than the equivalent of 6 teaspoons of oil daily.

When eating out or buying packaged foods, pay attention to portion sizes. Portion sizes are not the same as the serving sizes listed on the Nutrition Facts label. A portion is the amount of food served in one eating occasion. A serving size is a standardized amount of food, such as a cup or an ounce, which is used to provide dietary guidance or to make comparisons among foods. The portions served at fast-food and other restaurants have grown a lot in recent years.

Whether you’re eating out or at home, one portion may be much more food – and many more calories – than the amounts recommended for a specific daily calorie level. For instance, a bowl of pasta may be larger than the half-cup of cooked pasta recommended for a daily calorie level.

Also, read the Nutrition Facts label on packaged and canned foods. It tells you how many calories and which nutrients the food provides. You can use it to help you keep track of how much fat, saturated fat, trans fat, sodium, cholesterol, sugars, and calories you get from different foods. The Percent Daily Value (written as “% daily value”) on the right of the label tells you what percentage of the recommended daily amount of a nutrient is in one serving of the food. It is based on the nutritional needs of a person who consumes 2,000 calories per day. For example, on this label for macaroni and cheese, the Percent Daily Value for total fat is 18%. This means that one serving of macaroni and cheese (1 cup) will give you 18 percent of the total amount of fat you should allow yourself each day, assuming you eat about 2,000 calories daily.

Pay attention to the serving size and the number of servings in the package. A package might contain two or more servings, so if you eat two servings, you would consume twice the calories, fat, sodium, carbohydrates, protein, etc., as you would for one serving.

Limit Some Foods

Choosing foods and beverages that give you the most nutrients for the calories consumed is one way to eat well. At the same time, it’s important to avoid “empty calories” – foods and drinks that are high in calories but low in nutrients. Limit your intake of

• saturated fats and trans fats
• cholesterol
• sodium
• added sugars.

We often think of fats as unhealthy, but your body needs a limited amount of certain kinds of fats. Fats in your diet give you energy and also help your body absorb vitamins.

On the other hand, fat contains more than twice as many calories as protein or carbohydrates, and eating too many high-fat foods will likely add excess calories and lead to weight gain. Excess weight increases your risk of developing type 2 diabetes, heart disease, or other health problems. Excess weight can also make it harder to control these diseases if you already have them.

Learn to limit fats to 20 to 35 percent of your daily calories. For instance, if you consume 2,000 calories daily, only 400 to 700 of the calories should be from fats. The number of calories from fat is listed on the Nutrition Facts label on packaged food labels.

Most of the fats you consume should be polyunsaturated or monounsaturated fats. These healthy fats come from liquid vegetable oils, nuts, flaxseed, and fatty fish such as salmon, trout, and herring.

Limit the amount of saturated fats and trans fats you consume. Saturated fats are found in foods like beef, cheese, milk, butter, oils, and ice cream and other frozen desserts. Trans fats are found in foods like margarine, crackers, icings, French fries, and microwave popcorn, as well as in many baked goods. Many sweets such as cakes, cookies, and doughnuts include saturated and/or trans fats.

No more than 10 percent of your total daily calories should come from saturated fats. Keep daily intake of trans fats as low as possible. Read the Nutrition Facts label to choose products that are low in these fats.

Here are steps you can take to lower the fat in your diet.

• Choose lean cuts of meat, fish, or poultry (with the skin removed).
• Trim off any extra fat before cooking.
• Use low-fat or fat-free milk products and salad dressings.
• Use non-stick pots and pans, and cook without added fat.

Here are steps you can take to lower the fat in your diet.

• If you do use fat, use either an unsaturated vegetable oil or a nonfat cooking spray.
• Broil, roast, bake, stir-fry, steam, microwave, or boil foods. Avoid frying them.
• Season your foods with lemon juice, herbs, or spices instead of butter.

Look for ways to limit the amount of cholesterol you consume, too. People who have a high amount of “bad,” or LDL cholesterol in their blood have a high risk for heart disease. They should consume foods with less than a total of 200 mg of cholesterol daily. Read the Nutrition Facts label to see how much cholesterol is in a product serving. Cholesterol is only found in animal products so you don’t need to worry about it being in fruits or vegetables unless butter, cheese, cream, or sauces and gravies made from meat or meat broths are added.

Sodium is consumed in the diet as part of salt. Older adults should limit their sodium intake to 1,500 milligrams daily, or about 2/3 of a teaspoon. This helps to keep your blood pressure under control. Keeping your blood pressure under control can lower your risk of heart disease, stroke, congestive heart failure, and kidney disease.

Sodium is natural in some foods, but most of the sodium we eat is added to foods by manufacturers. Restaurant foods also may be high in sodium. Many people add salt to foods at the table or while cooking, too.

Ways to cut back on sodium include

• reading the Nutrition Facts labels to select products with low salt content
• keeping the salt shaker off the table
• replacing salt with herbs, spices, and low-sodium seasonings when you cook
• asking for low-sodium dishes and for sauces on the side when eating out.When you shop, look for foods labeled “low sodium,” “reduced sodium,” “sodium free,” or “unsalted.” Read the Nutrition Facts label to find out how much sodium a product contains. Different brands of foods that look the same can contain very different amounts of sodium.

A diet rich in potassium can counter the effects of salt on blood pressure. Older adults should consume 4,700 milligrams of potassium daily from food sources. Sources of potassium include fruits and vegetables such as sweet potatoes, white potatoes, greens, cooked dried beans, and tomato products. Potassium is also found in low-fat yogurt and milk, and in fish such as halibut, Pacific cod, yellow fin tuna, and rainbow trout.

To help control your calorie intake, limit foods and beverages like soft drinks and fruit drinks that are high in added sugars. Replace sweets and soft drinks with lower-calorie, nutrient-dense alternatives like fruits, vegetables, and 100 % juices. Unsweetened tea, low-fat or fat-free milk, or plain water also are good choices. Be aware that some products are low in fat but high in added sugars.

The Nutrition Facts label tells you the total amount of sugars in one serving of a product. However, added sugars are not listed separately on this label. To find out if a product contains added sugars, read the ingredient list on the food package. Added sugars include brown sugar, corn sweetener, corn syrup, honey, molasses, and fruit juice concentrates. They also include dextrose, fructose, glucose, lactose, and sucrose.

Also, if you drink alcohol, limit the amount to 1 drink daily for women and 2 drinks daily for men. Alcoholic beverages give you calories but few nutrients. A drink is 12 fluid ounces of regular beer, 5 fluid ounces of wine, or 1½ fluid ounces of 80-proof distilled spirits.

For safety reasons, avoid alcohol when you plan to drive a vehicle or use machinery. Also avoid alcohol when doing activities that require attention, skill, or coordination. People taking certain medicines and those with some medical conditions should not drink alcohol at all. Ask your doctor whether you can have an occasional drink if you want to.

Enjoy Your Meals

Eating is one of life’s pleasures, but some people lose interest in eating and cooking as they get older. They may find that food no longer tastes good. They may find it harder to shop for food or cook, or they don’t enjoy meals because they often eat alone. Others may have problems chewing or digesting the food they eat.

Small changes can often help overcome challenges to eating well. These changes can help you to enjoy meals more. They can also help make sure that you get the nutrients and energy you need for healthy, active living.

One reason people lose interest in eating is that their senses of taste and smell change with age. Foods you once enjoyed might seem to have less flavor when you get older. You can enhance the flavor of food by cooking meals in new ways or adding different herbs and spices.

Some medicines can change your sense of taste or make you feel less hungry. Talk with your doctor if you have no appetite, or if you find that food tastes bad or has no flavor.

If you don’t feel like eating because of problems with chewing, digestion, or gas, talk with your doctor or a registered dietitian. Avoiding some foods could mean you miss out on needed vitamins, minerals, fiber, or protein. Not eating enough could mean that you don’t consume enough nutrients and calories.

If you have trouble chewing, you might have a problem with your teeth or gums. If you wear dentures, not being able to chew well could also mean that your dentures need to be adjusted. Talk to your doctor or dentist if youre finding it hard to chew food.

Chewing problems can sometimes be resolved by eating softer foods. For instance, you could replace raw vegetables and fresh fruits with cooked vegetables or juices. Also choose foods like applesauce and canned peaches or other fruits.

Meat can also be hard to chew. Instead, try eating ground or shredded meat, eggs, or milk products like fat-free or low-fat milk, cheese, and yogurt. You could also replace meat with soft foods like cooked, dry beans, eggs, tofu, tuna fish, etc.

If you experience a lot of digestive problems, such as gas or bloating, try to avoid foods that cause gas or other digestive problems. If you have stomach problems that don’t go away, talk with your doctor. If you do not have an appetite or seem to be losing weight without trying, talk to your doctor or ask to see a dietitian.

If you don’t feel like eating because food no longer tastes good, you might try cooking meals in new ways or using different herb and spices. Experiment with ethnic foods, regional dishes, or vegetarian recipes. Also try out different kinds of fruits, vegetables, and grains that add color to your meals.

Look for ways to combine foods from the different food groups in creative ways. You can do this while continuing to eat familiar foods that reflect your cultural, ethnic, or family traditions.

Try out new recipes from friends, newspapers, magazines, television cooking shows, or cooking websites. You might also learn new ways to prepare meals and snacks that are good for you by taking a cooking class. Grocery stores, culinary schools, community centers, and adult education programs offer these classes.

Eating with others is another way to enjoy meals more. For instance, you could share meals with neighbors at home or dine out with friends or family members. You could also join or start a breakfast, lunch, or dinner club.

Many senior centers and places of worship host group meals. You might also arrange to have meals brought to your home.

When you eat out, you can still eat well if you choose carefully, know how your food is prepared, and watch portion sizes. Select main dishes that include vegetables such as salads, vegetable stir fries, or kebobs. Order your food baked, broiled, or grilled instead of fried, and make sure it is well done, especially dishes with meat, poultry, fish , seafood, or eggs. Choose dishes without gravies or creamy sauces, and ask for dressing on the side so you can control the amount you eat. Ordering half portions or splitting a dish with a friend can help keep calorie intake down.

Also, don’t be afraid to ask for substitutions. Many restaurants and eating establishments not only offer healthful choices but let you substitute healthier foods. For example, you might substitute fat-free yogurt for sour cream on your baked potato. Instead of a side order of onion rings or French fries, you could have the mixed vegetables. Ask for brown rice or rice pilaf instead of white rice. Try having fruit for dessert.

Meals are an important part of our lives. They give us nourishment and a chance to spend time with friends, family members, and others. If physical problems keep you from eating well or enjoying meals, talk with a health care professional. If you need help shopping or preparing meals or want to find ways to share meals with others, look for services in your community. Your Area Agency on Aging can tell you about these services. To contact your Area Agency on Aging, call the Eldercare Locator toll-free at 1-800-677-1116.

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