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A GUIDE TO HEALTHY EATING FOR SENIORS

By Kerri Dean

We all know that eating the right foods are essential to staying healthy. In fact, approximately 45 million Americans diet each year and spend over 30 billion dollars trying to achieve their weight loss or healthy eating goals.

It seems as the older we get, the more important it is to eat well and have a balanced diet. There are many age-related changes that can affect how your body processes food. Everydayhealth.com suggests the following:

 Your metabolism slows down. This happens naturally, but it becomes more pronounced if you don’t get as much exercise as you should. When your metabolism slows, your body doesn't burn as many calories, which means you need to eat less to stay at a healthy weight. As a result, the foods you eat should be as nutrient-rich as possible. Most women with average activity levels need about 1,800 calories per day. Men with an average activity level need about 2,300 calories each day. You’ll need fewer calories if you’re sedentary, more if you are very active.

 Your digestive system changes. Your body produces less of the fluids that it needs to process food in your digestive system when you get older. These changes can make it harder for your body to absorb important nutrients like folic acid and vitamins B6 and B12.

 Your appetite may change. Many seniors take one or more medications for health conditions; these can cause side effects such as a lack of appetite or stomach upset, which can lead to poor nutrition.

 Your emotional health may be affected. Seniors who feel depressed or lonely often lose interest in eating. On the other hand, emotional issues may cause some people to eat more and gain unwanted pounds.

A healthy diet packed with essential nutrients can be helpful in avoiding potential health issues like constipation, high blood pressure and cholesterol, and diabetes.

The National Institute on Aging suggests two options for seniors:

The USDA Food Guide MyPlate Plan. This plan offers tips for building a healthy, balanced diet, including:

 Make half your plate fruits and vegetables.

 Make at least half your grains whole grains.

 Enjoy your food, but eat less.

 Compare sodium in foods like soup, bread, and frozen meals — and choose the foods with lower numbers.

The DASH Diet. The DASH eating plan includes all the key food groups, but is designed to help reduce blood pressure and emphasizes foods that are heart healthy. These are recommended daily serving amounts:

 Grains: 7 to 8 ounces

 Meat and beans: 6 ounces or less of chicken, meat, and fish plus 4 to 5 servings of nuts, seeds, and/or dried beans per week

 Milk: 2 to 3 cups

 Vegetables: 2 to 2.5 cups

 Fruit: 2 to 2.5 cups

 Oils: 2 teaspoons

When breaking down these suggestions and tips, the somewhat daunting or confusing task of eating healthy can become much more attainable. Now that you know what to do, you can make the necessary changes to your diet and a real commitment to your senior health. It's fine to start gradually: Exchanging junk foods for healthier options is a good first step. But try to make changes every day that will bring you closer to your goal of a healthy diet and a healthy life.

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This information is provided by CarePatrol of Kansas City, a senior housing placement agency that serves the Baltimore city and county areas. If you or your loved ones needs to find a new home, consider talking to a CarePatrol housing placement specialist. They will sit down with you, assess your needs and financial situation, and offer the best options they can find. They are also available for tours and guidance during your final search. You can contact a specialist at (816) 673-2507 or Tonyah@CarePatrol.com. Also find them on Facebook at www.facebook.com/CarePatrolKansasCity.