By Maryann Birmingham
USDA Food Guide Patterns suggest that people over 50 keep an eye on calories. Choose a variety of healthy foods from 5 major food groups, while limiting solid fats, added sugars, and too much salt. Focus on fruits and eat a variety of them, like bananas, berries, grapes, and oranges. You can choose fresh, frozen, canned, or dried fruits. Vary vegetables by eating dark-green ones such as broccoli, salad greens, and cooked greens. Choose orange colored vegetables such as carrots, sweet potatoes, and squashes as well. Eat an abundance of fiber-rich foods to regulate your digestive system. Try to eat a majority of grain products in whole-grain form. Eat lean proteins, and choose low-fat and lean cuts of meat and poultry. Vary your protein sources with eggs, dried beans, tofu, fish, nuts, and seeds. Drink water and other beverages that are low in added sugars, including juice. And don’t forget calcium-rich foods which include low-fat or fat-free milk, yogurt, cheese, and other milk products.
As with many things, one size doesn’t fit all, so if you or a family member has special dietary needs, your healthcare provider can suggest that you meet with an RD (registered dietician). He or she can prescribe a diet just for you. For example, he/she might suggest the DASH Plan. A number of major research studies have shown that following the DASH Plan can lower blood-pressure. It contains less salt and sodium, sweets, added sugars, fats, and red meats than the typical American eats.
How many calories you need each day depends on whether you are a male or female, and your activity level (very active, moderately active, or sedentary.) The USDA Dietary Guidelines for Healthy Aging suggests:
WOMAN
Not Physically Active Moderately Active Active Lifestyle
1,600 cal. 1,800 cal. 2,000-2,200 cal.
MAN
Not Physically Active Moderately Active Active Lifestyle
2,000-2,200 cal. 2,200-2,400 cal. 2,400-2,800 cal.
Physical activity may include: (Moderate) Brisk Walking, Dancing & Swimming. (Active Lifestyle) Jogging, Singles Tennis & Swimming Laps.
Snacks are fine as long as they are smart food choices. When you are out and about, don’t be tempted to buy a candy bar. Take along some fruit or cut-up veggies in a zip-lock bag, or a granola bar to munch on.
Reading labels can help you make good choices. Remember that the information on the Nutrition Facts Label is for 1 serving of the food, snack or beverage that you are about to consume. If the package, bottle, or bag contains 2 servings, you must double the amount of sugar, fat, and sodium in the product.
Water is Important! You need plenty of fluids every day. Water helps you digest food, absorb nutrients from food, and then eliminate the waste from that food. Remember to sip water throughout the day, have water with your meals, and drink plenty of it during the warm weather.
Shopping for food that’s good for you is smart. Try to get the best bang for your buck, money wise and nutrition wise. Choose a store that’s clean and well stocked. Make a list and check it against what you already have at home. Stick to your budget and you’ll be less likely to give in to impulse items.
Food safety is so important for older Americans. Our immune systems weaken as we age and are more susceptible to a food borne illness which can be life threatening. The CDC (Center for Disease Control) estimates that 48 million people get sick, 128,000 are hospitalized, and 3,000 die each year from food borne illnesses. For those people who are 65 or older, that risk increases. So be careful how your food is prepared and stored. You can fight back with four easy steps:
Clean– Wash your hands, counters, and utensils before and after food preparation. Rinse all fruit and vegetables.
Separate– Keep meat and poultry in their own compartment on the bottom shelf of your refrigerator. Use a different knife and cutting board for meats and vegetables. If you have only one set, wash it with hot soapy water and rinse before you use it each time. Remember not to cross-contaminate the uncooked meats, poultry & fish with raw fruit, vegetables, or ready to eat foods.
Cook- Cook foods to recommended temperatures using a food thermometer, and remember to bring sauces, marinades, soups, and gravies to a boil when reheating.
Chill– Keeping foods cold slows the growth of microbes. Your refrigerator should always be at 40 degrees F. or below. The freezer should be at 0 degrees F. Put food in the refrigerator within 2 hours of buying or cooking it (1 hour if the temperature outside is over 90 degrees F.).
Remember, should something you’re about to eat look or smell questionable…if in doubt, throw it out!
Here is a list of some resources on Nutrition, Dietary Guidelines, Meal Planning and Food Safety:
ChooseMyPlate www.choosemyplate.com
Dietary Guidelines for Americans www.dietaryguidelines.gov
Food Safety Information www.fsis.usda.gov
MyFood-a-pedia www.myfoodapedia.gov/
Sample menus and exchange lists for 1,200-1,600 calorie menus are available at: www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/samplemenu.htm
Maryann Birmingham is a Community Nutrition Educator with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program.