Happy National Nutrition Month!
Submitted by: Jenn Ryan, Mosser Dietician
This year’s theme is “Put your best fork forward”. Eating healthier doesn’t always mean changing your entire eating pattern overnight! Small changes, made over time, can add up and make a difference in your health.
Eating right and staying fit are important no matter what your age. As adults age, they need fewer total calories, but more nutrients, especially protein, B-vitamins, and calcium.
Recommended calories per day for:
| Activity Level | Women aged 51+ | Men aged 51+ |
| Sedentary (not active) | 1,600 | 2,000 |
| Moderately active | 1,800 | 2,200-2,400 |
| Active | 2,000-2,200 | 2,400-2,800 |
Fiber
Eat more fiber-rich foods to stay regular, help lower your risk of heart disease, control your weight, and prevent type 2 diabetes. Great sources of fiber include whole grain breads and cereals, beans, fruits, and vegetables.
Vitamin B12
Many people older than 50 do not get enough of this vitamin sometimes due to difficulty absorbing vitamin B12. Those individuals may benefit from a dietary supplement. Fortified cereal, lean meats, eggs, milk products, and some seafood are great food sources of vitamin B12.
Calcium and Vitamin D
Older adults need more calcium and vitamin D to help maintain bone health. Have 3 servings of vitamin D-fortified low fat or fat free milk or yogurt each day. Other calcium rich foods include fortified cereals and dark green leafy vegetables. If you take a calcium supplement or multivitamin, choose one that contains vitamin D.
Potassium
Increasing potassium along with reducing sodium (salt) may lower your risk of high blood pressure. Good sources of potassium include vegetables, fruits, low fat or fat free milk, and yogurt. Try to select and prepare foods with little or no added salt.
Protein
Some older adults do not get the protein they need to maintain muscle mass, fight infection, and recovery from surgery. Chewing protein foods such as meat or chicken can be a problem for some older adults. Some easier to chew protein rich food sources include beans, nut butters, eggs, and dairy products like milk powder and low fat cheeses.
With nutrient-rich foods and activities with friends, older adults will feel the difference in their strength, energy levels, and quality of life!
Source: Eatright.org