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The older years offer time to relax, travel, start a new
hobby or do any number of things you desire. Health plays a key
role in enjoying these activities. Healthy eating habits can slow
the aging process and reduce the risk of disease, allowing you to
experience a healthier, fuller life.
We all know aging is accompanied by physical, psychological
and social changes that directly affect nutrition. What can you
do to meet the challenges these changes bring?
Start by eating a variety of foods each day. No single food
can supply all the nutrients your body needs. Include a variety
of foods in your diet to insure all nutrients are available.
Include low fat milk, yogurt, sardines, kale, turnip or
mustard greens as a source of calcium. Try a bean burrito or lean
red meat for extra iron. Spend ample time in the sun or consume
fortified milk to get vitamin D. Eat fruits and vegetables for
vitamin C, and be sure to include whole grains to get B vitamins.
Also, eat a variety of foods at each meal. For extra
calcium, add a slice of cheese to your toast, or add a teaspoon
of peanut butter for extra protein. Drink a glass of milk with
your morning cup of coffee. A variety of foods at mealtime will
be more appealing and will help you meet that daily nutrient
needs.
Varying your diet also helps reduce the boredom of meal
repetition. If you cook in quantity, freeze leftovers for later
rather than eating the same foods for several meals in a row.
Choose nutrient dense foods in preference to highly
processed, refined foods. Such basic foods as whole-grain
products, fruits, vegetables, low-fat dairy products, and lean
meat and poultry provide many nutrients compared to the number of
calories they contain. Generally speaking, the more foods are
processed, the more nutrients are removed and replaced by fats,
simple sugars, and therefore calories.
Drink five to eight glasses of water daily. Water helps
reduce stress on the kidneys, prevents constipation and prevents
dehydration. Don't rely on thirst alone to tell you how much or
when to drink water.
Make meal times a social event or fun occasion. Eating is
more than a way to fuel the body. If you live alone, you may be
at higher risk of poor nutrition than if you live or eat with
others. Invite a friend for a potluck dinner, attend a community
nutrition program, or start an eating club. To break the monotony
of meals alone, set the table attractively, prepare a new recipe,
pack a picnic for the park, or eat out on occasionally.
Shop wisely. Look for specials on items you routinely buy.
Plan ahead by preparing menus and making a list. Shop when stores
aren't crowded and ask for help when necessary. Read nutrition
and unit pricing labels. If labels are too small to read, take
along a magnifying glass. Buy quantities that can be used or
repackaged before the food spoils. Buying larger, less expensive
items won't save you money if you end up throwing half of it out.
Health professionals have developed a Nutrition Screening
Initiative to promote nutrition and care for elderly Americans.
The checklist will help you determine whether you might be at
nutritional risk. While it's not a substitute for routine medical
care, it can help you identify factors related to nutritional
risk. Ask yourself whether any of the following pertain to you.
- Is a disease making it difficult to eat, shop or prepare
food or causing sadness or memory loss that makes you forget or
have little desire to do any of those items?
- Are you eating poorly, eating too little, too much or
too
few nutrient dense foods?
- Is tooth loss or oral pain making it difficult to chew
or swallow foods?
- Does economic hardship prevent you from buying adequate,
wholesome food?
- Is reduced social contact causing you to lose interest
in food and eating?
- Are you taking multiple medications or drugs, over-the-
counter or prescription?
- Have you experienced an involuntary weight loss or
weight gain?
- Do you need assistance with such activities as eating,
cooking or getting to the store for shopping?
- Are you 80 years old or older?
If one or more of these items apply to you, evaluate your
diet and try the steps given above for a healthier lifestyle. If
most of the questions apply to you, talk to a health
professional.
You can get more information by requesting the following
Service in Action sheets from the Colorado State University
Extension office in your county: Guide to Daily Food
Choices; Nutrition and Aging; Drug and Nutrient Interaction; and
Dietary Guidelines.
For more information, contact your local
Colorado State University Extension office.
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Updated Tuesday, November 27, 2007
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