Steps to a Healthier YouTake steps towards better nutrition and health, for it’s never too late to make a change for the better. Make smart choices at every meal and do something each day to be more active.
The Food Guide Pyramid
(click here) provides a daily outline for a nutritionally sound eating plan.
Older Adults, especially those age 70+, have unique dietary needs, and so here are the food groups that get you the right nutrients each day.
GRAINS - At least half or about 3 of the 6 servings of grains each day should be whole grains. Whole grains include all parts of the grain kernel, the germ, bran and endosperm, not just the white flour that is in most foods. Oatmeal, brown rice, barley and 100% whole wheat products are a few examples of whole grains.
VEGETABLES - Most of us do not eat enough vegetables, especially not enough of the dark green or orange veggies. If you eat a few vegetables at lunch plus a few vegetables at dinner, you are stepping in the right direction! Also mix up the color and texture of the vegetables to include raw items such as baby carrots, salad greens, broccoli, bell peppers and tomatoes, as well as cooked vegetables, and aim for about 2 cups a day.
FRUITS – Think fresh, frozen, dried or canned fruit, and be sure to get a variety each day. Start with breakfast by adding blueberries, bananas, raisins, dried cherries or cranberries to your cereal each day, and end with a dessert of peaches, pears, applesauce, melons, or maybe even kiwi. Try fruit for a snack such as frozen berries, raisins, prunes, pineapple, and an orange or other fresh fruit. A serving is one-half cup, and you need about 1-1/2 cups a day. Don’t forget the 100% fruit juices.
MILK - Most people need to drink about 3 glasses of skim milk each day or get the equivalent with yogurt. Dairy foods that are low in sodium and fat, yet high in calcium are the right choice. Try part skim milk mozzarella, low fat cottage cheese, or low fat Swiss cheese.
MEAT/BEANS/EGGS – Try including beans/legumes such as pinto beans, kidney beans, black-eyed peas, split peas or great northern beans; fresh, frozen or canned (low sodium) fish, and nuts such as walnuts, peanuts, peanut butter, sunflower seeds, almonds or pecans. Remember nuts are high in fat (the good fat) and sodium, so only consume a small amount, about one ounce. Select lean cuts of beef or pork, remove the skin from poultry, and bake, broil, roast or grill the meat. You need about 5 ounces a day, and remember 3 ounces is about the size of a deck of cards. Consume eggs in moderation – no more than 3 a week.
OILS – Limit solid fats like butter, stick margarine, shortening, and lard, as well as foods that contain these items. Make most of your fat sources from fish, nuts, liquid vegetable oils and soft spreads low in saturated and trans fat, and consume no more than 5 teaspoons a day from these sources.
The FLAG - Calcium, vitamin D and vitamin B12 needs increase with age. Getting them from food may be difficult. Therefore, you may need to discuss supplements with your health care providers.
HYDRATION - As we age, there can be a disconnect between how hydrated our bodies are and how thirsty we feel. This can be of concern in the summer months and in hot climates, so be sure to consume your 8 to 10 glasses of fluids a day to keep you hydrated. One way to do this is to have a beverage with every meal and snack. Another way is to consume food and beverages with high water content, such as lettuce, vegetable juice and soups.
STEP MORE, SIT LESS - Being more active and less sedentary helps control weight and lower your risk for many chronic diseases. Cleaning the house burns twice the calories as watching TV! Aim for 30 minutes of physical activity each day – try it in 10 minute periods. Walking is an excellent choice.
To view the Modified MyPyramid for Older Adults, click here.
For additional nutrition information, and/or to get a personalized meal plan visit www.MyPyramid.gov.