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Healthy Eating As You Age
Healthy eating is important at any age. But as you get older, your nutritional needs change, and you may need to
pay more attention to what you eat. Later in life, you may face special challenges when you try to eat, cook, or
shop for healthy meals. You may be less active and need fewer calories per day. You may have health or dental
concerns that you need to consider, or you may find it harder to shop for food. If you frequently eat alone, you may
spend less time preparing meals, choose processed, convenience foods, or even skip meals altogether. Changes like
these can lead to nutritional deficiencies that may cause serious health problems.
The good news is that older adults today have many options -- from single-serving packages to home-delivered
meals -- that make it easier to eat well. Knowing your options can help you choose healthy and appealing meals
whether you’re eating alone or with others, at home or in a restaurant.
Tips on healthy eating
Healthy eating begins with knowing your nutritional needs. You may have different concerns about food than a spouse
who has heart trouble or osteoporosis -- or who gets much more exercise and needs more or less calories than you -- so
it’s important to consider your own needs. All in all, you want to be sure you are getting the vitamins, minerals, calories
and nutrients your body needs. Despite what the “fad” diets may say, when you’re older, being a little overweight is
better than being underweight. Here are tips:
• Talk with your doctor. Let your internist, family practitioner know if you’re concerned about what (or how much) you’re
eating or if you’re thinking of making big changes in your diet. Ask your doctor if a daily multivitamin is a good idea
for you. Your doctor may have suggestions about your specific needs or want to refer you to a registered dietitian who
can help you work out a healthy meal plan.
• Drink plenty of water. Your body holds less water as it ages. In addition, some medications cause you to lose water. If
you don’t drink enough fluids to replace what you’ve lost, you may become lightheaded, put too much strain on your
heart, or experience a drop in blood pressure. Try to drink six to eight cups of water a day and supplement these with
water-rich fruits and vegetables and soups.
• Balance what you eat with physical activity. Eating the right foods and getting regular exercise work hand-in-hand to
keep you fit and healthy. Balancing what you eat with physical activity helps to keep you from becoming overweight
and developing problems such as high blood pressure, diabetes, and heart disease. Make sure you check with your
physician before beginning any exercise program.
• Make a habit of reading food labels. Reading labels on cans and packages will help you make sure that you aren’t
accidentally getting too much of foods you may be trying to avoid, such as sodium or fat. The food label can also steer
you towards nutrients that you want to obtain, such as fiber and calcium. The nutrient values on the food label are based
on the amount in one service listed on the package – not the amount of nutrients or calories in the entire package. The
ingredients on food labels are listed in descending order -- for example, if sugar is listed first, it means that the product
contains a higher percentage of sugar than any other ingredient.
• Have regular mealtimes. Skipping meals can lead to fatigue, trouble concentrating, and other problems. Often, missing
meals may also cause you to become too hungry and you may end up overeating at the next meal. Eating regularly
makes it easier to avoid these concerns and get all the nutrients you need. Regular meals also help to keep you from
filling up on sweet or salty snacks that have mostly empty calories.
The importance of good nutrition
Eating a balanced diet helps you feel fit and energetic at any age. Good nutrition can lower your risk for many diseases,
including heart disease, stroke, diabetes, osteoporosis, and some kinds of cancer. A balanced diet can also have
emotional benefits. Knowing that you’re taking good care of yourself -- by eating healthy foods in appropriate amounts
-- helps give you the confidence you need to keep reaching out for new activities and challenges.
These guidelines can help you work out an eating plan that meets your needs:
• Eat a variety of foods. A varied diet helps to ensure that you’ll get the nutrients your body needs to stay strong and
healthy. It also makes meals more enjoyable, so that you won’t get bored, be tempted to skip or rush through them.
• Choose a diet with plenty of fruits, vegetables, and whole grains. Fresh fruits and vegetables -- and whole-grain breads
and cereals -- generally provide the most health benefits, because the processing may remove nutrients from canned,
frozen, or bleached foods. Think about aiming for a rainbow of brightly colored fruit and vegetables and look for whole
grains that have 3 or more grams of fiber per serving.
• Aim for a diet low in fat and cholesterol. A diet low in fat and cholesterol may reduce your risk of heart disease and other
health problems. If you’re having trouble cutting back on these, you may want to ask your doctor to refer you to a
nutrition expert who can help you plan a healthy low-fat diet (which usually means getting no more than 30 percent of
your daily calories from fat). Of the fat you do consume, aim for those that contain monounsaturated or polyunsaturated
fats such as, olive or canola oils, fish, nuts, seeds or avocados. These are healthy for the heart. Limit foods high in
saturated or trans-fats such as, butter, whole milk, cheese, ice cream or processed foods made with partially hydrated
vegetable oils. These fats have been associated with increases in blood cholesterol and possibly heart disease.
• Talk with your doctor about what is best for you: low fat or no fat. Some no-fat foods are actually higher in calories,
particularly with carbohydrates (sugars or refined starches). They may also contain a high amount of sodium to add
more flavor and compensate for the decrease in fat. Although it is important to cut down on fats, if you have diabetes it
may be best to eat low-fat foods in addition to watching your carbohydrate intake.
• Use sugar and salt in moderation. Many foods high in sugar consist mostly of empty calories with few or none of the
nutrients your body needs to stay healthy. The Dietary Guidelines for Americans recommends eating no more than 10
percent of your daily calories from sugar. Too much salt may increase your risk of developing high blood pressure and
the recommendations are to consume less than 2,300 mg of sodium daily or no more than 1,200 mg/day if you have high
blood pressure.
• Get plenty of fluids. Fluids such as water, milk, and caffeine-free coffee and tea help your body process waste and can
prevent constipation. Fluids also decrease the risk of urinary tract infections and dehydration -- a common problem in
older adults, who often have a reduced sense of thirst. Alcoholic and caffeinated drinks increase urination and won’t
help you stay hydrated. Sports drinks may be good for some of your daily fluids, but only in moderation since they
contain a significant amount of sugar; these should be avoided if you have diabetes.
• Watch your caffeine intake. Too much caffeine can lead to insomnia or irritability and interfere with your body’s ability
to absorb calcium. Try to cut back on (or cut out) products that contain caffeine, such as coffee, black tea, and cola
drinks. If you are having trouble cutting out all caffeine at once, then try going “half and half” with your coffee, using
part decaf. For certain individuals, if you’re used to consuming a high volume of caffeine it may cause headaches if you
cut down too quickly.
• Drink alcohol in moderation or don’t drink. The high calorie content of many alcoholic beverages can result in obesity.
Or, if alcohol takes the place of healthier foods, malnutrition may result because alcohol provides empty calories,
lacking in nutrients. Alcohol intake increases the risk of injury. Heavy alcohol use also increases the risk of a wide range
of problems, including accidents, heart disease, cirrhosis, and stroke. Moderate alcohol consumption translates to no
more than two drinks for males and no more than one drink for females; however, moderation for seniors may mean
less. Be sure to talk with your doctor about what is the safe amount for you if you decide to drink alcohol. Alcohol may
also interact with some medications -- be sure to ask your doctor if it is safe to drink alcohol.
• Limit food toppings and use low-fat cooking methods. Adding toppings such as butter, dressing, or cheese can add excess
calories and fat to an otherwise nutritious food. Use no-fat butter sprays or spices instead to add flavor. With premixed
spice combinations you may need to watch the salt. Try grilling, microwaving, steaming, or broiling instead of frying.
Cook with baking spray and avoid adding excessive amounts of oil or butter during food preparation.
What should you eat?
The U.S. Department of Agriculture recommends that you try to eat the following foods every day. For more
information on choices in each food category, see the USDA recommended guidelines at the government Web site at
www.mypyramid.gov/tips_resources/index.html. These recommendations are averages. Portion sizes vary according to
age and gender:
• Milk, yogurt, and cheese: 3 cups per day (one cup equals 1 cup low-fat milk or yogurt or 1 1/2 ounces natural cheese).
• Vegetables: 2 cups per day (1 cup equals 1 cup raw or cooked vegetables or vegetable juice or 2 cups raw or leafy
greens).
• Fruits: 1 1/2cups per day (1 cup equals 1/2 cup dried fruit or 1 cup fruit or 100 percent fruit juice). It is good to limit
juice, due to its high sugar content.
• Meat, poultry, fish, dry beans, eggs, and nuts: 5 ounces per day (1 ounce equals 1 egg, 1 tablespoon peanut butter, 1/4
cup cooked dry beans, 1/2 ounce nuts, or 1 ounce cooked lean meat, fish, or chicken). One ounce of meat is about the
size of a deck of playing cards
• Bread, cereal, rice, and pasta: 5 ounces per day (one ounce equals 1 slice whole wheat bread, 1 cup cold cereal; 2
ounces equals one whole wheat English muffin).
• Fats, oils, and sugars: Use sparingly.
Keep an eye on the serving sizes of foods you eat. For example, a cheese sandwich made with two slices of bread and
three ounces of cheese counts as two servings each of bread and cheese. You may receive much larger or smaller
portions at restaurants and need to take these into account in deciding what to eat. One way to limit your portion sizes is
to use a smaller plate for meals. Using a dessert or salad plate is a great way to have a full plate, yet limit what you eat.
Choosing healthy foods
Here are ways to choose healthy foods.
• Choose dark green or yellow vegetables. These vegetables are among the richest in the nutrients needed for a healthy
body. Make sure your diet includes vegetables like broccoli, squash, kale, carrots, spinach, green peppers, and dark
salad greens.
• Eat richly colored fruits. As a general rule, the darker the color of a fruit, the greater the concentration of vitamins
(though some light-colored fruits, including bananas, can provide important nutrients such as potassium). Good bets
include oranges, grapefruits, apricots, peaches, nectarines, and strawberries.
• Balance frozen or canned fruits and vegetables with fresh ones. Frozen and canned fruits and vegetables make it easier to
prepare healthy meals, but the processing of these foods may remove some of their nutrients. Try to supplement them
with fresh fruits and vegetables -- for example, by having a small salad at dinner in addition to any frozen or canned
vegetables that you eat.
• Eat whole fruits and vegetables instead of (or in addition to) juices. Whole fruits and vegetables (eaten with skin if
possible) don’t just have valuable vitamins and minerals; they provide some of the fiber your body needs to function
well. Try prunes, apples, pears, and apricots. Fruit juices may contain added sugar or may have been stripped of healthy
ingredients during their processing. Juice can have just as much sugar and calories as an equal amount of sugary soda;
however juice has more nutrients.
• Choose foods made from whole-grain flour. Most supermarkets carry breads, cereals, and pasta made from whole grains,
the basic element of a healthy diet for people of all ages. If you aren’t used to eating whole grains, try to work them into
your diet gradually. For example, if you have a white-bread sandwich for lunch, consider having whole-wheat pasta
with tomato sauce for dinner. High fiber breakfast cereals are a good choice. If the first word on the ingredients list says,
“whole,” then the food product is usually a good source of whole grains. If the first word listed says, “enriched,” it is
mostly made from refined, white flour.
• Avoid empty calories. Many heavily processed foods -- such as packaged candy, cake, cookies, and soft drinks -- provide
few nutrients. If you tend to snack on things like these, consider substituting bite-size fruits and vegetables (which you
can cut up yourself or buy precut). The best way to avoid these foods is not to buy them. If you need your “junk food
fix” every so often, then buy individual small bags to limit your portion sizes rather than eating out of the big bag.
• Look for low-fat sources of protein. Protein -- found in chicken, fish, eggs, and other dairy products -- is essential to a
healthy diet. Some high-protein foods have high fat content. Try to eat more low-fat sources of protein, such as beans,
tofu, lean beef and poultry, and fish prepared without frying or breading. Avoid high-fat lunch meats such as bologna
and salami.
• Use healthier fats. Olive, peanut, or canola oils may help protect the heart. Avoid packaged cookies and crackers,
margarine, and shortening.
• Don’t eat in front of the television or computer. When you are not paying attention to what you are eating you may not
tune into your stomach signaling that you are full. When you eat, be sure that that is all you are doing so that you watch
your portion sizes.
If you have special dietary needs
As you get older and your needs change, you doctor may want you to follow a special diet, such as a diet low in fat or
salt. Here are some tips for special diets:
• Low-salt diets. Avoid canned, processed, and packaged foods, unless they specify that they have low sodium content.
Also try to avoid high-salt snacks (chips, pretzels, and snack crackers), condiments (ketchup, mustard, and soy sauce),
and meats (lunch meats, breaded meats, and ham and other cured meats). Many soups, including bouillon, may have
high salt content. Sticking to a low-salt diet may be easier if you use fresh ingredients seasoned with herbs and spices
for added flavor.
• Low-fat diets. Reduce the amount of beef and pork in your diet, and substitute fish, skinless chicken, and dried beans or
tofu. Including a moderate amount of beef and pork can be acceptable if you choose those that are 90-95 percent lean.
Choose low-fat dairy products and soft margarine instead of butter or olive oil, and limit your consumption of eggs and
cheese, except low-fat cheeses. Aim for 1 percent (low-fat) or skim (fat free) milk. Avoid whole and 2 percent milk.
Two percent milk is reduced fat but not considered to be low fat. Try to avoid fried or fatty foods and, in their place, eat
more fruits, vegetables, cereals, and whole-grain bread or pasta.
• Low-calorie diets. Many people go on low-calorie diets hoping to lose weight. Very low-calorie diets can be especially
dangerous in older people, who may become malnourished or dehydrated more easily than others. These diets may also
be ineffective if you don’t exercise regularly. If you want to lose weight, talk with your doctor about the best approach
for someone with your medical history. You can learn more about on healthy ways to watch your weight on the
“Healthy Living” pages of the site for AARP www.aarp.org/health/healthyliving/, the national organization for people
over 50.
If you have a medical condition that requires a special diet -- such as diabetes, hypoglycemia, or high blood pressure -be sure to follow your doctor’s advice about this. If you have trouble sticking with the diet, a registered dietitian may be
able to help you work out an eating plan that’s easier to follow but still falls within medically approved guidelines. A
dietitian can also suggest whether you might benefit from taking vitamins or food supplements to help meet specific
needs.
If you’re concerned about osteoporosis
Many older people, especially women, are at risk for osteoporosis, or weakened bones. Osteoporosis can lead to broken
bones, loss of mobility, and other problems. You can reduce the risk of developing this condition by getting plenty of
calcium and vitamin D, which helps the body use calcium. To fight osteoporosis:
• Get adequate amounts of calcium and vitamin D. According to the National Osteoporosis Foundation, adults age 50 and
over need 1,200 mg of calcium and 800-1,000 IU of vitamin D daily.
• Make sure you get enough Vitamin D. You can get vitamin D from milk, which has vitamin D added or from exposure to
sunlight. You can also take a multivitamin pill, to make sure you get enough of this essential vitamin.
• Eat high-calcium foods. Low-fat milk, yogurt, and cheeses are high in calcium but low in fat. Other good sources of
calcium include kale, broccoli, spinach, parsley, sardines, tofu, collard greens, almonds, Brazil nuts, and blackstrap
molasses.
• If you have trouble digesting cow’s milk, look into alternatives. Goat cheeses and calcium-enriched soy milk make good
alternatives for some people who can’t digest cow’s milk. If you are lactose intolerant there are also lactose free milks
and lactase supplements to help digest the sugar in milk if you want to consume dairy. You may also want to talk with
your doctor about taking calcium and vitamin D supplements.
• Combine a healthy diet with exercise. Some forms of exercise may reduce the risk of osteoporosis. If you’re concerned
about developing the condition, talk with your doctor about sports or other physical activities that might help you avoid
it.
Overcoming common food problems
As you get older, it’s important not to let food problems get in the way of good nutrition. Some of the more common
problems are:
• Dental problems. Mouth pain or trouble chewing may be a sign of dental problems. These problems can lead to
conditions ranging from poor digestion to malnutrition. Check with a dentist to see if there’s a problem with your teeth
or if your dentures need refitting. You might also find it helpful to use a blender or food processor to cube, chop, or
grind your food before you cook or eat it.
• Difficulty with shopping. Shopping can be harder if you lack transportation or have trouble seeing or walking. Try to find
a grocery store that will take orders over the phone or by fax and deliver your order. (This service can also be helpful
when you’re ill.) If you have a computer, you might look into some of the new services that let you order groceries
online. And remember that many churches and community organizations, such as senior centers, have volunteers who
will help older people with grocery shopping and other errands.
• Trouble preparing meals. Illnesses and other physical conditions can make it more difficult to cook at a time when you
need nourishing meals to boost your health and strength. No matter how you feel, try to eat at least one hot meal a day.
Look into community groups that provide free or low-cost meals for older people, such as home-delivered meals
programs or hot lunches at a senior center. Or visit the site for the Meals on Wheels Association of America
www.mowaa.org, which lets you search for home-delivered meal programs by city. If you can’t find what you need, call
a local adult day services program or your Agency on Aging (AOA), a public agency listed in the government pages of
your phone book (sometimes under a name such as the Department of Elder Affairs or Senior Services). You can also
find the agency through the Web site for the National Association of Area Agencies on Aging, www.n4a.org.
• A tight budget. Living on a small or fixed income can make healthy eating challenging. You may be able to save money
by joining a food co-op that lets people save money by buying food together. You may also want to buy fruits and
vegetables in season (when they’re least expensive) and freeze them for later use, or eat more low-cost sources of
protein, such as beans, eggs, tofu, lentils, and cottage cheese. If you have a limited income, you may be eligible for help
from the federal Supplemental Nutrition Assistance Program (SNAP), formerly called the Food Stamp Program
www.fns.usda.gov/fns/. About 30 percent of people who are eligible for help from this program do not apply for it.) You
can find out if you qualify by calling your local department of social or human services.
• Lack of interest in food. Many older adults have a decreased appetite, less sensitive taste buds, or other conditions that
make them less interested in food. You may be able to regain an interest in food by trying new kinds of cooking or
food-related activities. Experiment with new foods by checking out the learn-to-cook videos and DVDs at the public
library, watching a cooking show on TV, or taking a cooking course at an adult education center. Or ask a friend who’s
a great cook to give you easy tips on how to make mealtimes more interesting.
Eating well when you live alone
Trying to eat healthy meals can present special concerns for people who live alone. If you’ve lost a spouse or someone
else who used to share meals with you, you may miss the companionship and find that you rush through or skip meals.
Or you may find that many recipes make larger quantities of food than you want to eat. Here are some tips on eating
well when you live alone:
• Watch for bargains on single-serving items. Single-serving foods often cost more than foods bought in larger quantities.
If you watch for sales and use coupons, you may be able to make up most of the difference in cost through smart
shopping.
• Rethink your eating habits. If you live alone, you might want to eat your main meal of the day at lunchtime instead of
dinner. If you work, you might have a satisfying hot meal every day at lunch with co-workers, not at home. If you’ve
retired, you might get together regularly for lunch or breakfast with a friend.
• Plan social activities around food. Social activities can make eating more fun. Try to attend potluck suppers or pancake
breakfasts given by houses of worship or other groups in your area. In many communities, you can join eating clubs that
let you try new restaurants or mall-walking programs that begin with breakfast or end with lunch. If you can’t find a
club, you might start your own by getting together with a group of friends interested in trying new places to eat.
• Have a food co-op with a friend. It is much more fun to eat with someone rather than alone. Share a meal weekly with a
close friend, taking turns cooking. Or ask a neighbor to make twice as much once a week and return the favor.
Dining out
Here are hints on maintaining healthy habits when you eat out:
• Avoid fast food restaurants. Even the salads, due to additives, are often just as high in fat as the burgers and fries.
• Limit the bread and butter that you eat.
• Ask for dressing on the side.
• Ask the waiter or waitress to put half of your portion into a “doggy bag” before bringing your entrée to the table. This
way you will not eat as much, and you’ll have another meal for another day.
• Order water instead of soft drinks. This not only cuts calories, but also lessens the cost of your meal.
Healthy eating for a lifetime
It’s never too late to start eating for health and fitness. You can gain big rewards and reap long-term benefits by making
small changes in your diet, such as trying to eat more fruits, vegetables, and whole grains. Look for ways to keep
mealtimes enjoyable, whether you’re eating alone or with others. That will help make eating a life-sustaining pleasure at
any age.
Written with the help of Danielle Genenz, M.S.. R.D. Ms. Genenz is a registered dietitian and a certified health coach at Ceridian.
© 1998, 2009 Ceridian Corporation. All rights reserved.
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Overview
Ways to make sure you eat the kinds of foods you need to stay healthy as you get older.
• Tips on healthy eating
• The importance of good nutrition
• What should you eat?
• Choosing healthy foods
• If you have special dietary needs
• If you’re concerned about osteoporosis
• Overcoming common food problems
• Eating well when you live alone
• Dining out
• Healthy eating for a lifetime