Diet and Nutrition

From Senior Planet Resource Exchange

[edit] Diet

EATING WELL AS WE GROW OLDER
Numerous benefits of a healthy diet and proper nutrition include:

• Increased Mental Acuteness
  
• Resistance to Illness and Disease
  
• Higher Energy Levels
  
• A more Robust Immune System
  
• Faster Recuperation Times, and,
  
• Better Management of Chronic Health problems
  

As we age, our relationship to food changes along with our bodies. Eating well can be the key to staying mentally sharp, emotionally balanced and energetic, with a strong immune system and a positive outlook.

SOME IMPORTANT NUTRITIONAL GUIDELINES FOR SENIORS

• Reduce Sodium (salt) to Help Prevent Water Retention and High Blood Pressure
  
• Monitor Fat Intake in Order to Maintain Healthy Cholesterol Levels
  
• Consume More Calcium and Vitamin D for Bone Health
  
• Eat More Fiber-rich Foods to Prevent Constipation
  
• Cut-back on Sugar and on Dry Foods
  
• Make Sure You Get the Recommended Amount of Important Vitamins and Minerals
  
• Increase Your Water Intake, and,
  
• Participate in Regular Physical Activity
  

http://www.helpguide.org/life/senior_nutrition.htm

SUPER FOODS
Super Foods are foods that are not only healthy for you but can help your body fight off disease. WebMD has compiled a list of these SuperFoods that are healthy and delicious no matter what your age. After you've taken a look at the list head over to the Recipes section to find recipes that incorporate your favorite Super Food.

[edit] Nutrition

PRESCRIPTION FOR HEALTHY LIVING

Under the guidance of health-care professionals, seniors should take an active and responsible role in the maintenance of their health, and in the treatment of diagnosed health disorders. The more seniors learn about nutrition, they will become prepared to enjoy a healthy life-style.

Seniors can experience, many health benefits by eating "living foods." "Living foods will enhance your immune system, give you abundant energy, and help you maintain your ideal weight level. You will increase your resistance to disease, hasten healing, and prevent dehydration (a problem for many older people).

Prepare fresh food from scratch. Processed food is nutritionally empty, higher in salt, fat, and sugar. Older women should consume less sugar.

Aging causes appetite and energy decline, promotes a loss of lean muscle tissue, body water, and bone mineral mass (density).

Seniors usually drink less milk, therefore,needing more calcium, magnesium, vitamin B12, vitamin K and vitamin D. Vitamin B12 and Folic Acid have positive effects for older women. Folic Acid helps to protect against heart disease, stroke, Alzheimer's Disease, and colon cancer. Vitamin D can be of help with muscular-skeleton problems.

Foods rich in Folic Acid include: Asparagus, Avocado, Bananas, Broccoli, Pinto Beans, Orange Juice, Spinach, Enriched Grains, Cereals, and Breads.

Vitamin B12 is found primarily in meat and other animal products.

Everyone should drink eight 8-ounce glasses of quality water, daily to avoid dehydration and constipation. Exercise regularly to prevent bone loss.

[edit] Further Information

MedlinePlus offers several articles related to Nutrition for Seniors.

Food Safety for Seniors from the US FDA.

Nutritional Health Quizfrom the Department of the Aging.