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Nutrition in Your 60’s and Beyond
By now, we all should know that eating a healthy well balanced diet is essential
to our health. As we age, eating the right kinds of foods and being aware of
portion size is all the more important. A variety of foods should be chosen
from the primary food groups and added as choices in our daily meals. When we
eat a proper, well balanced diet, our bodies are better equipped to handle the
changes that will take place as we mature.
Start your day off right by eating breakfast. Breakfast is one of the most
important meals of the day. It gets your metabolism going. Try easy to prepare
foods such as cold or hot cereal, or maybe have a few pieces of fruit with
yogurt.
Drink at least eight, 8-ounce glasses of water every day. By the time you feel
thirsty, you’re already slightly dehydrated. To better determine how much water
you need, divide your body weight in half. The result is the approximate number
of fluid ounces you need daily.
Try to eat more plant-based foods and don’t forget to go for variety. Try
recipes that include whole grains, fresh vegetables, fresh fruits and legumes
(beans, peas, nuts and seeds). Aim for five servings of fruits and vegetables a
day. Fruits and vegetables provide vitamins, minerals, and dietary fiber; some
provide starch and protein. Peels and edible seeds are especially rich in
fiber.
Watch fat, cholesterol and sodium intake. Cholesterol is found in all animal
foods, especially egg yolks and whole milk. Try using low-fat dairy products,
and substitute 1% or skim milk in recipes. Remember that the primary source of
high blood cholesterol is saturated fat. You can help to curb fat by choosing
the leanest cuts of meat available, such as beef round, loin, sirloin, pork
loin chops, turkey, chicken and roasts. All cuts with the name ‘loin’ or
‘round’ are lean. When frying foods use oils sparingly, and try olive and
canola oils. They are better for you. Also, bake chicken instead of frying, and
remove the skin. Try substituting a baked potato instead of having french
fries. When eating out, try a lean roast beef sandwich or grilled chicken
sandwich or entree. Again, keep portion sizes regular to small size. So this
means no double size or upgrading to the large or biggie options. Also, try
ordering items without cheese if possible.
Remember your body needs a variety of nutrients for good health, so be sure to
incorporate energy sources, which include carbohydrates, fats and proteins;
vitamins and minerals, essential fatty acids and water into your diet.
Carbohydrates include starches, sugars, and dietary fiber. Starches and sugar
supply the body with energy. Dietary fiber provides bulk, which encourages
regular elimination of wastes.
Fats provide energy and are carriers of fat-soluble vitamins. Fats also add
flavor to foods. Some fats help form cell membranes and hormones.
Proteins are the building blocks of the body. They are needed for growth,
maintenance and replacement of body cells. They also form the hormones and
enzymes used to regulate body processes.
Vitamins are inorganic substances needed by the body in small amounts. Minerals
are also needed in relatively small amounts. They are used to build strong
bones and teeth and to make hemoglobin in red blood cells. Water is often
called the “forgotten nutrient”. It is needed to replace body water lost in
urine and sweat. Water helps to transport nutrients, remove wastes, and
regulate body temperature.
Eating a variety of foods across the main food groups is the best way to receive
the nutrients the body needs. Your diet may be lacking something due to poor
eating habits or maybe you are not able to adequately prepare meals that will
provide everything the body needs, in this case it might be a good idea to
incorporate a multivitamin-mineral supplement into your diet.
Here are a few things to look for in a multivitamin-mineral supplement:
Beta carotene which may lower your risk of heart disease and cancer, calcium for
strong bones and teeth, Folic acid, folate (vitamin B-9), iron, magnesium, zinc
– maintaining adequate amounts of zinc can help your body heal wounds; vitamin
B-6, vitamin B-12, vitamin C, vitamin D – which helps your body absorb calcium;
vitamin E and vitamin K.
Before starting any diet, or taking any supplements, please consult your
physician or licensed dietician.
Sources:
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