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Nutrition Tip of the Month
Special Nutrient Needs of Older Adults
Eating right and staying fit are important no matter what your age. As we
get older our bodies have different needs, so certain nutrients become
especially important for good health.
Calcium and Vitamin D
Older adults need more calcium and vitamin D
to help maintain bone health. Have three servings of vitamin D-fortified
low-fat or fat-free milk or yogurt each day. Other calcium-rich foods
include fortified cereals and fruit juices, dark green leafy vegetables and
canned fish with soft bones. If you take a calcium supplement or
multivitamin, choose one that contains vitamin D.
Vitamin B12
Many people older than 50 do
not get enough vitamin B12. Fortified cereal, lean meat and some fish and
seafood are sources of vitamin B12. Ask your doctor or a registered
dietitian if you need a vitamin B12 supplement.
Fiber
Eat more fiber-rich foods to help
stay regular. Fiber also can help lower your risk for heart disease, control
your weight and prevent type 2 diabetes. Eat whole-grain breads and cereals
and more beans and peas. Fruits and vegetables also provide fiber.
Potassium
Increasing potassium along with
reducing sodium (salt) may lower your risk of high blood pressure. Fruits,
vegetables and low-fat or fat-free milk and yogurt are good sources of
potassium. Also, select and prepare foods with little or no added salt.
Know Your Fats
Foods that are low in
saturated fats, trans fats and cholesterol help reduce your risk of heart
disease. Most of the fats you eat should be polyunsaturated and
monounsaturated fats. Check the Nutrition Facts panel on food labels for
total fat and saturated fat.
Source:
www.eatright.org
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