> "I have trouble chewing."
> "Food just doesn't taste the same anymore."
> "I don't have a car to go shopping."
> "It's hard to cook for one person."
> "I'm just not that hungry anymore."
>
> Sound familiar? These are some of the common reasons older people stop
> eating right. And that's a problem because food provides energy and
> nutrients everyone needs to stay healthy. Nutrients include proteins,
> carbohydrates, fats, vitamins, minerals, and water. As you grow older, you
> may need less energy from what you eat. But, you still need just as many
> of the nutrients in food.
>
> What Should I Eat?
> Choose many different healthy foods. Pick those that are lower in
> cholesterol and fat, especially saturated fat (mostly in foods that come
> from animals) and trans fatty acids (found in some processed foods,
> margarines, and shortenings). Avoid "empty calories" as much as you can.
> These are foods and drinks with a lot of calories, but not many
> nutrients-for example, chips, cookies, sodas, and alcohol.
>
> Calories are a way to measure the energy you get from food. If you eat
> more calories than your body needs, you could gain weight. Most packaged
> foods have the calorie counts listed on the labels.
>
>
> How many calories each day for people over age 50?
> A woman: 1,600 calories, if her physical activity level is low
> 1,800 calories, if she is moderately active
> 2,000-2,200 calories if she has an active lifestyle
> A man: 2,000 calories, if his physical activity level is low
> 2,200-2,400 calories, if he is moderately active
> 2,400-2,800 calories, if he has an active lifestyle
>
>
> The more physically active you are, the more you might be able to eat
> without gaining weight. Most people should have at least 30 minutes of
> moderate physical activity on most days of the week. Regular physical
> activity will help all areas of your life as you grow older.
>
> How Much Should I Eat?
> The Dietary Guidelines from the U.S. Department of Agriculture (USDA)
> encourage people to eat a suggested amount from five major food groups
> every day.. If you can't do that, at least try to eat something from each
> group each day. Lower fat choices are best. Make sure you include
> vegetables, fruits, and whole-grain foods. Eating the smallest amount
> suggested will give you about 1,600 calories a day, the largest number has
> about 2,800 calories.
>
> The Dietary Guidelines suggest:
>
> Grains-5-10 ounces; some choices are:
>
> One roll, slice of bread, or small muffin,
> 1/2 cup of cooked rice or pasta, or about 1 cup (1 oz.) of ready-to-eat
> cereal
> Vegetables-2 to 31/2 cups with a variety of colors and types of vegetables
> Fruits-11/2 to 21/2 cups
>
> Milk, yogurt, and cheese-3 cups of milk:
>
> 1 cup of yogurt equals one cup of milk,
> 11/2 to 2 ounces of cheese equals one cup of milk,
> 1 cup of cottage cheese equals 1/2 cup of milk.
> Meat, poultry, fish, dry beans, eggs, and nuts-5 to 7 ounces of lean meat,
> poultry, or fish:
>
> 1/4 cup of cooked beans or tofu, 1 egg, 1/2 ounce of nuts or seeds, or 1
> tablespoon of peanut butter-each can count as one ounce of meat.
> Some other tips:
>
> Each day eat only small amounts of fats, oils, and sweets.
> When eating foods from the grains group, try to include at least 3 ounces
> from whole grains.
> Sometimes manufacturers put more than one serving in a package or bottle.
> Another eating plan suggested by the Dietary Guidelines is called the DASH
> Eating Plan. DASH stands for Dietary Approaches to Stop Hypertension.
> Are You Less Interested in Food?
> Does your favorite chicken dish taste different? Does Aunt Molly's pea
> soup suddenly seem to need salt? The flavor of the food is probably the
> same as always. With age your sense of taste and sense of smell may
> change.. This affects how foods taste. They may seem to have lost flavor.
>
> There are other reasons food may not taste the same. Some medicines can
> change your sense of taste or make you feel less hungry. Maybe you have
> slowed down a bit, so your body needs fewer calories. Maybe chewing is
> difficult because your dentures need to be adjusted or your teeth or gums
> need to be checked. You might want to pick softer foods to eat.
>
> Do I Need to Drink Water?
> Not just water. You need to drink plenty of liquids like water, juice,
> milk, and soup. You have to replace the fluids you lose every day. But
> check with your doctor if he or she has told you to limit how much you
> drink.
>
> Don't wait until you feel thirsty to start drinking. With age you may lose
> some of your sense of thirst. In addition, medicine can sometimes cause
> you to lose fluids. If you are drinking enough, your urine will be pale
> yellow. If it is a bright or dark yellow, you need to drink more liquids.
>
> Do you have a urinary control problem? If your answer is yes, don't stop
> drinking a lot of liquid. But, talk to your doctor for help with your
> urinary control problem.
>
> What About Fiber?
> Dietary fiber is found in foods that come from plants-fruits, vegetables,
> beans, nuts, seeds, brown rice, and whole grains. It is the part of plant
> foods that your body cannot digest. Eating more fiber might help you avoid
> intestinal problems like constipation, diverticulosis, and diverticulitis.
> It might also lower cholesterol and blood sugar and help you have regular
> bowel movements.
>
> If you are not used to eating a lot of fiber, add more fiber to your diet
> slowly to avoid stomach problems. The best source of this fiber is food,
> rather than dietary supplements. When adding fiber, remember:
>
> Eat cooked dry beans, peas, and lentils often.
> Leave skins on your fruit and vegetables if possible.
> Choose whole fruit over fruit juice.
> Eat whole-grain breads and cereals.
> Drink lots of fluids to help the fiber move through your intestines.
> Should I Cut Back on Salt?
> Salt (sodium chloride) is the most common way people get sodium. Sodium is
> naturally present in most foods, and salt is added to many canned and
> prepared foods. The body uses sodium to keep the blood, muscles, and
> nerves healthy. Too much is not good, however, and can make your blood
> pressure go up.
>
> Most people eat a lot more sodium than they need. If you are over age 50,
> aim for 1500 mg of sodium-about 2/3 of a teaspoon of table salt. That
> includes all the sodium you get in your food and drink, not just what you
> add when cooking or eating. If your doctor tells you to use less salt, cut
> back on salty snacks and processed foods.
>
> Try adding spices, herbs, and lemon juice to add flavor to your food. Also
> make sure your diet is rich in foods containing potassium. That will help
> counter the effects of salt on your blood pressure. Some foods that have a
> lot of potassium are leafy green vegetables, fruit from vines like
> tomatoes, bananas, and root vegetables like potatoes.
>
> What About Fat?
> Fat in your diet gives you energy and certain vitamins. But too much fat
> can be bad for your heart and blood vessels and can lead to heart disease.
> Fat is also high in calories.
>
> To lower the fat in your diet:
>
> Choose lean cuts of meat, fish, or poultry (with the skin removed).
> Trim off any extra fat before cooking.
> Use low-fat dairy products and salad dressings.
> Use non-stick pots and pans, and cook without added fat.
> If you do use fat, use either an unsaturated vegetable oil or a nonfat
> cooking spray.
> Broil, roast, bake, stir-fry, steam, microwave, or boil foods. Avoid
> frying them.
> Season your foods with lemon juice, herbs, or spices, instead of butter.
> What about Food Safety?
> Because your sense of taste and smell may not work as well as you get
> older, you may not always be able to tell if foods have gone bad. You
> might want to date foods in your refrigerator to keep yourself from eating
> foods that are no longer fresh. If in doubt, throw it out.
>
> Older people should be very careful with certain kinds of foods that need
> to be well cooked to prevent disease.
. You might want to talk to your doctor or a registered dietitian, a
specialist trained in nutrition, about foods you should avoid. These might
include raw sprouts, some deli meats, and foods that are not pasteurized
(heated enough to destroy disease-causing organisms), including some milk
products.
>
> Confused About What to Eat?
> The USDA Dietary Guidelines suggest how much the "average" older person
> needs to eat. But, how does "average" match your needs? For example, maybe
> you have high cholesterol and need to keep a close eye on how much fat you
> eat. Or, possibly you have a food allergy or diabetes. Then you should
> check with your doctor or a dietitian. They can help you plan meals that
> will include the healthy foods you need without the foods you should not
> eat.
>
> How Can I Make Shopping Easier?
> Plan your meals in advance. Check your supply of staples like flour,
> sugar, rice, and cereal. Make a list of what you need. Keep some canned or
> frozen foods on hand. These are handy when you do not feel like cooking or
> cannot go out. Powdered nonfat dry milk, canned evaporated milk, and
> ultra-pasteurized milk in a carton can be stored easily.
>
> Think about how much of a product you will use. A large size may be
> cheaper per unit, but it is not a bargain if you end up throwing much of
> it away. Share large packages with a friend. Frozen vegetables sold in
> bags save money because you can use small amounts while keeping the rest
> frozen.
>
> Learn to read food package labels. There, you will find a list of
> ingredients. The first one listed is present in the food in the largest
> amount. The ones that follow are present in smaller and smaller amounts.
> Look at "Nutrition Facts" for the calories, protein, carbohydrate, fat,
> sodium, fiber, vitamin, and mineral amounts per serving. The label also
> suggests a serving size for comparing foods. There may be an expiration or
> "use by" date on the label or container.
>
> At first, reading labels will add some time to your shopping trip. Soon
> you will learn which products are best for you.
>
> Won't All This Food Cost a Lot?
> Here are some ways to keep your food costs down:
>
> Plain (generic) labels, if available, or store brands are usually cheaper
> than name brands.
> Plan your menu around items on sale.
> Prepare more of the foods you enjoy, and quickly refrigerate the leftovers
> to eat in a day or two.
> Divide leftovers into individual servings. Write the contents and date on
> each package, and freeze to use within a few months.
> Share meal preparation and costs with a friend.
> Plan a "pot-luck" dinner where everyone brings a prepared dish.
. Home delivered meals are available for people who are homebound.
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