Nevada County Picayune and Gurdon Times Newspaper Archive

Nutrition, Activity Keys To Longer Life

Americans are living longer so good nutrition and physical activity through the years are more important than ever. Eating smart means including a variety of foods each day.

We have heard about the Food Guide Pyramid for Americans. Did you know that there is a version for healthy, active people 70 years or older developed by the USDA Human Nutrition Research Center on Aging at Tufts University in Boston, Mass.? In an effort to help improve common health problems of people in this age group, scientists recognize the special nutrient needs of elderly Americans.

As a result of common health problems and bodily changes that occur with aging, people over the age of 70 have decreased energy needs, a need for increased nutrient density in daily food selections, increased need for fiber (20 grams per day), increased needs for calcium, vitamin D, and vitamin B-12, and special concerns for adequate hydration. Drinking eight cups of water daily is recommended, in addition to any beverages that may be consumed, regardless of a lack of sensation of thirst.

The modified Food Guide Pyramid for those 70 years of age and older says to:

choose a variety of foods;

eat a diet high in grain products, fruits and vegetables;

eat a diet low in saturated fatty acids and cholesterol;

use low to moderate amounts of sugar, salt and alcohol; and

balance energy intake with physical activity.

Nutrition is important through all stages of life  from childhood through the end of life. As a person ages a balanced and varied eating pattern remains important, but nutritional needs change. This is especially true if the person takes medication that may impact appetite and vitamin and mineral needs. Also, the risks for nutrition-related diseases such as heart disease, osteoporosis and diabetes increase with age.

There are many factors that contribute to nutrition problems in older adults. Malnutrition, for example, is not surprising in third world countries, but happens here in our senior population. Chronic diseases may lead to physical limitations such as those resulting from arthritis, or to cognitive limitation as those from Alzheimer's and other diseases. Such conditions can make shopping, preparing and consuming food difficult without assistance.

Dental problems may incline some seniors to avoid eating foods that must be chewed well, such as vegetable salads and certain meats. Even changes in the senses of smell and taste can cause decreases in food consumption or disinterest in, even avoidance of, formerly preferred foods. All these can lead to malnutrition.

Depression is relatively common among older people and it can lead to severe weight loss. Isolation is a major factor for poor nutrition among seniors, especially among those who have recently lost a spouse. Someone suddenly alone after many years of living with another may lose interest in eating. If the deceased spouse was the sole food preparer, the one left may not be accustomed to even marginally skilled in preparing foods, especially healthful meals.

Research shows that senior adults, like the rest of the population, should start the day with the most important meal of the day  breakfast. Breakfast helps fuel the brain and body with the energy it needs. Then a healthy lunch and dinner should follow.

It's important to remember that as people age, food and nutritional needs change, but a balanced and varied eating pattern remains essential.

For more information on good nutrition contact the Clark County Extension office at 501 Clay Street in Arkadelphia.