Good Nutrition: ItÌs a Way of Life
Good Nutrition: ItÌs a Way of Life
December 29, 2005
National Institute on Aging
ÏI have trouble chewing.Ó
ÏFood just doesnÌt taste the same anymore.Ó
ÏI donÌt have a car to go shopping.Ó
ÏItÌs hard to cook for one person.Ó
ÏIÌm just not that hungry anymore.Ó
Sound familiar? These are some of the common reasons older people stop eating right. And thatÌs a problem because food provides energy and nutrients everyone needs to stay healthy. Nutrients include proteins, carbohydrates, fats, vitamins, minerals, and water. As you grow older, you may need less energy from what you eat. But, you still need just as many of the nutrients in food.
What Should I Eat?
Choose many different healthy foods. Pick those that are lower in cholesterol and fat, especially saturated fat (mostly in foods that come from animals) and trans fatty acids (found in some processed foods, margarines, and shortenings). Avoid Ïempty caloriesÓ as much as you can. These are foods and drinks with a lot of calories, but not many nutrientsÛfor example, chips, cookies, sodas, and alcohol.
Calories are a way to measure the energy you get from food. If you eat more calories than your body needs, you could gain weight. Most packaged foods have the calorie counts listed on the labels.
How many calories each day for people over age 50?
A woman: 1,600 calories, if her physical activity level is low
1,800 calories, if she is moderately active
2,000-2,200 calories if she has an active lifestyle
A man: 2,000 calories, if his physical activity level is low
2,200-2,400 calories, if he is moderately active
2,400-2,800 calories, if he has an active lifestyle
The more physically active you are, the more you might be able to eat without gaining weight. Most people should have at least 30 minutes of moderate physical activity on most days of the week. Regular physical activity will help all areas of your life as you grow older.
How Much Should I Eat?
The Dietary Guidelines from the U.S. Department of Agriculture (USDA) encourage people to eat a suggested amount from five major food groups every day. If you canÌt do that, at least try to eat something from each group each day. Lower fat choices are best. Make sure you include vegetables, fruits, and whole-grain foods. Eating the smallest amount suggested will give you about 1,600 calories a day, the largest number has about 2,800 calories.
The Dietary Guidelines suggest:
GrainsÛ5-10 ounces; some choices are:
One roll, slice of bread, or small muffin,
1/2 cup of cooked rice or pasta, or about 1 cup (1 oz.) of ready-to-eat cereal
VegetablesÛ2 to 31/2 cups with a variety of colors and types of vegetables
FruitsÛ11/2 to 21/2 cups
Milk, yogurt, and cheeseÛ3 cups of milk:
1 cup of yogurt equals one cup of milk,
11/2 to 2 ounces of cheese equals one cup of milk,
1 cup of cottage cheese equals 1/2 cup of milk.
Meat, poultry, fish, dry beans, eggs, and nutsÛ5 to 7 ounces of lean meat, poultry, or fish:
1/4 cup of cooked beans or tofu, 1 egg, 1/2 ounce of nuts or seeds, or 1 tablespoon of peanut butterÛeach can count as one ounce of meat.
Some other tips:
Each day eat only small amounts of fats, oils, and sweets.
When eating foods from the grains group, try to include at least 3 ounces from whole grains.
Sometimes manufacturers put more than one serving in a package or bottle.
Another eating plan suggested by the Dietary Guidelines is called the DASH Eating Plan. DASH stands for Dietary Approaches to Stop Hypertension. See the resources at the end of this Age Page for more information on DASH.
Are You Less Interested in Food?
Does your favorite chicken dish taste different? Does Aunt MollyÌs pea ...
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