As people get older, maintaining good nutrition can bring new challenges. Recognizing this, the U.S. Department of Agriculture’s Human Nutrition Research Center on Aging has adapted its famous food pyramid for older adults. The modified pyramid can help make sure that you are getting enough of the nutrients that are essential for healthy living.
At the base of the food pyramid for seniors is eight 8-ounce glasses of fluid a day. That’s because seniors’ reduced sense of thirst can lead to dehydration. You can meet your two-quart daily quota with juices, milk, and noncaffeinated beverages as well as water. Alcohol and drinks with caffeine can actually cause the body to lose fluids and become dehydrated, so drink them sparingly.
The Department of Agriculture researchers also emphasize the need for seniors to eat foods rich in vitamins and minerals. Seniors should be careful to maintain their intake of antioxidants like Vitamin C and E to defend against cell damage linked to cancer and a variety of diseases.
They should also be sure get enough Vitamin D and calcium to keep bones strong and folic acid to retain mental acuity and reduce the risk of stroke and heart disease. The researchers recommend such nutrient-rich fruits and vegetables as spinach and romaine lettuce, sweet potatoes and squash, strawberries and peaches.
The last major difference in customizing the food pyramid for seniors is the additional focus on fiber. High-fiber diets not only reduce bowel troubles but are associated with lower cholesterol levels and reduced risk of cardiovascular disease and cancer. Common sources of fiber are whole grain products, whole fruits and vegetables, and beans and lentils.
Get Your Copy of the Modified Food Pyramid for Older Adults
Get more information about the Modified Food Pyramid for Older Adults and the foods you can eat when following it. Download your copy of the guide at http://nutrition.tufts.edu/consumer/pyramid.html.
