As you enter your 60s, 70s and beyond, nutrition becomes a crucial part of your everyday life. Where one may think it is important to get all of your fruits and vegetables at a young age, it is still very important to continue this practice as you age. Why? As you age, your digestive system needs to work even harder to absorb nutrients. It helps to eat readily absorbable, nutritious foods such as fibrous fruits (apples, oranges, strawberries). Also, a healthy and balanced diet can improve mental status, energy levels; as well as, combat illness. Let’s look at different ways to ensure daily balanced meals. According to the USDA MyPlate for Older Adults, you should aim to consume the following every day:
- 1 1⁄2 cups fruits (vary your selections for the best nutrient intake)
- 2 1⁄2 cups vegetables (include all colors of the rainbow)
- 3 cups low fat dairy
- 6 ounces grains (making half your grain choices whole grain)
- 5 ounces protein (focus on lean sources such a chicken, turkey, seafood, eggs, beans, nuts, seeds and lean red meats
Cooking / Nutrition
- Add extra flavors to your food with fresh spices and herbs
- Buy pre-sliced fruits and veggies to add to your meals or snacks for convenience
- Stay well hydrated by drinking small amounts of water or other unsweetened beverages throughout the day
- Healthy snacking can be an important part of your total nutrient intake; however, choose wisely looking for higher fiber, low fat, low sodium options
Consider Community Services
- Congregate dining provides a nutritious lunch away from home with opportunity for recreation and socialization
- Home delivered meals if you are unable to shop or cook
- Visit your local Farmer’s Market for fresh fruits and vegetables. Many accept EBT
Exercising/ Rest
- Moderate exercise a minimum of 2-3 times each week
- Walking 20 minutes a day around your home or building
- Daily stretching helps with circulation and overall well being
- Quality sleep is equally important as daily activity: Ideally seniors should average 7 hours of sleep per night
- Avoid exercise or caffeine later in the day. If you can’t sleep, get up and do something relaxing such as listening to music or reading a favorite book
For more information on additional resources in your community, contact the NYS Office for the Aging at 631-853-8200 in Suffolk or 516-227-8900 in Nassau County.
Linda Altenburger, Senior Nutritionist, SNAP-Ed