Good Nutrition: It's Never Too Late!

by Joyce Remy

Even if you've never given much thought to nutrition or, if like many of us, you've thought "someday I'll watch my diet" now is the time to start eating healthier. For example:

Make sure your diet is well-balanced. A nutritious diet provides sufficient vitamins, minerals, protein, carbohydrates and fat but not too much fat! Include a good balance of foods from all the food groups. The best way to get the nutrients you need is to eat a variety of foods every day.

Maintain a healthy weight. Being overweight can cause health problems, or make them worse . . .

• High blood pressure, diabetes, heart disease and certain forms of cancer are linked to obesity.
• Excess weight puts strain on the bones and joints, aggravating arthritis and osteoporosis.
• As people gain too much weight, they tend to become more sedentary and get even less exercise.

Being too underweight also threatens health. Your healthcare provider can prescribe a diet to promote weight gain, possibly with nutritional supplements.

Limit fat and cholesterol. Our bodies need a certain amount of fat and even cholesterol to stay healthy. But the average American diet provides too much. Watch your consumption of meat, dairy products, fast foods, gooey desserts and other high-fat and high-cholesterol choices. High-fat/high-cholesterol diets are linked with a greater chance of heart disease, stroke, colon cancer and other disorders.

Watch your sodium. We need some sodium (salt) in our diets, but the salt that naturally occurs in food is enough. Most Americans consume too much salt, leading to an increase in high blood pressure, kidney disease, or heart conditions.

The importance of calcium. Getting enough calcium can be a challenge, but it's necessary for good nerve function and for preventing osteoporosis (a condition in which the bones become fragile and fracture easily). Dairy products are a good source of calcium, but unfortunately older adults less easily digest milk and milk products. Add other foods, such as broccoli and kale, which also contain calcium. Your healthcare provider may also suggest a calcium supplement.

Don't forget fiber. Dietary fiber helps prevent chronic intestinal diseases and constipation. It also makes you feel fuller faster, so you tend to take in fewer calories. Fiber is found in many plant products so choose whole grain breads and cereals and plenty of vegetables and fruits.

Vitamin and mineral supplements. These may be recommended, but don't overdo it! You can actually take a harmful overdose of some vitamins, and older adults process toxic substances less efficiently. Your healthcare provider can recommend appropriate supplements.

Special Diets

Some diseases or conditions require a special diet, such as...

• low-sodium
• diabetic
• high-fiber
• specially prepared for chewing or swallowing difficulties

It is important to follow the diet prescribed by your healthcare provider.

Who Can Help?

Your healthcare provider can give you the information you need to eat well. Or talk with a dietitian or nutritionist who is knowledgeable of the nutritional needs of older adults.

photo: Ken Hammond, USDA