JBA Test

 

Writer: Ryan Allen

Date: 12.24.14

Subject: Nutrition Tips For Seniors

Words: 915

 

Anita’s Quote: Remaining healthy begins with eating well; especially for seniors. A proper diet can go a long way toward defending against disease and illness.

 

Headline[H1]: Nutrition Tips For Seniors

 

 

Subhead[H2]: Eating well can mean staying well

 

Copy: As we age, our body changes so it stands to reason that our diet should change too. Generally, doctors recommend a well-balanced diet for seniors, meaning they should eat a variety of fruits, vegetables, protein, and whole grains to maintain and improve overall health. But what are some other benefits and guidelines to eating well?

 

 

Benefits of eating well

For adults over 50, the benefits of healthy eating include increased mental acuteness, resistance to illness and disease, higher energy levels, faster recuperation times, and better management of chronic health problems. As we age, eating well can also be the key to a positive outlook and staying emotionally balanced. Benefit details:

 

• Live longer and stronger – Good nutrition keeps muscles, bones, organs, and other body parts strong for the long haul. Eating vitamin-rich food boosts immunity and fights illness-causing toxins. A proper diet reduces the risk of heart disease, stroke, high blood pressure, type-2 diabetes, bone loss, cancer, and anemia. Also, eating sensibly means consuming fewer calories and more nutrient-dense foods, keeping weight in check.

 

• Sharpen the mind – Key nutrients are essential for the brain to do its job. People who eat a selection of brightly colored fruit, leafy veggies, and fish and nuts packed with omega-3 fatty acids can improve focus and decrease their risk of Alzheimer’s disease. Regular consumption of antioxidant-rich green tea may also enhance memory and mental alertness as you age.

 

• Feel better – Wholesome meals give you more energy and help you look better, resulting in a self-esteem boost. It’s all connected — when your body feels good you feel happier inside and out.

 

 

But healthy eating doesn’t have to be about dieting and sacrifice. Whatever your age, eating well should be all about fresh, colorful food, creativity in the kitchen, and eating with friends.

 

Food your body needs as you age

 

 

·        Fruit – Focus on whole fruits rather than juices for more fiber and vitamins and aim for 1½ to 2 servings or more each day. Break the apple and banana rut and go for color-rich pickings like berries or melons.

 

·        Veggies – Color is your credo in this category. Choose antioxidant-rich dark, leafy greens, such as kale, spinach, and broccoli as well as orange and yellow vegetables, such as carrots, squash, and yams. Try for 2 to 2½ cups of veggies every day.

 

·        Calcium – Maintaining bone health as you age depends on adequate calcium intake to prevent osteoporosis and bone fractures. Older adults need 1,200 mg of calcium a day through servings of milk, yogurt, or cheese. Non-dairy sources include tofu, broccoli, almonds, and kale.

 

·        Grains – Be smart with your carbs and choose whole grains over processed white flour for more nutrients and more fiber. If you’re not sure, look for pasta, breads, and cereals that list “whole” in the ingredient list. Older adults need 6-7 ounces of grains each day (one ounce is about 1 slice of whole grain bread).

 

·        Protein – Adults over 50 without kidney disease or diabetes need about 1 to 1.5 grams per kilogram (2.2lbs) of bodyweight. This translates to 68 to 102g of high-quality protein per day for a person weighing 150 lbs. (0.5 g of protein per lb. of body weight is close enough). Try to divide your protein intake equally among meals. It’s important to vary your sources of protein instead of relying on red meat, including more fish, beans, peas, eggs, nuts, seeds, and low-fat milk and cheese in your diet.

 

Important vitamins and minerals

 

 

·        Water – As we age, some of us are prone to dehydration because our bodies lose some of the ability to regulate fluid levels and our sense of thirst is may not be as sharp. Post a note in your kitchen reminding you to sip water every hour and with meals to avoid urinary tract infections, constipation, and even confusion.

 

·        Vitamin B – After 50, your stomach produces less gastric acid making it difficult to absorb vitamin B-12 — needed to help keep blood and nerves vital. Get the recommended daily intake (2.4 mcg) of B12 from fortified foods or a vitamin supplement.

 

·        Vitamin D – We get most of our vitamin D intake — essential to absorbing calcium and boosting muscles — through sun exposure and certain foods (fatty fish, egg yolk, and fortified milk). With age, our skin is less efficient at synthesizing vitamin D, so consult your doctor about supplementing your diet with fortified foods or a multivitamin, especially if you’re obese or have limited sun exposure.

 

And don’t forget the fiber. Eating foods high in dietary fiber can do so much more than keep you regular. It can lower your risk for heart disease, stroke, and diabetes, improve the health of your skin, help you lose weight, and boost your immune system and overall health. As you age, your digestion becomes less efficient, so it’s important to include enough fiber in your diet. Women over 50 should aim to eat at least 21 grams of fiber per day, men over 50 at least 30 grams a day. Unfortunately, most of us aren’t getting even half those amounts.

 

For a great wealth of information about diet and seniors, be sure to visit nutrition.gov.

 

If you’re presently seeking a senior apartment, independent-living, assisted-living, or other continuing-care community for yourself or a senior loved one, don’t forget to visit alternativesforseniors.com to assist your search. Alternatives for Seniors is a print and online directory that specifically caters to the housing and personal care concerns of senior citizens and their families. You can also call our Senior Specialists at (888) WE-ASSIST (888-932-7747).