Good, healthy nutrition is essential at any age, but it’s often overlooked in senior health. Eating well not only improves physical energy and resistance to illness, but also supports a more positive attitude and mental capabilities. So, how can seniors support good eating habits and reap those benefits?
Our nutrition experts at
UMC at Collingswood have put together five essential facts for seniors to be
aware of regarding the state of their nutrition.
Vitamins & Mineral
Supplements for Seniors: The most important
thing for senior nutrition is to get your vitamins and minerals. You may not
know that adults over 70 often need higher levels of calcium and vitamin D to maintain
healthy bones. You can naturally increase your intake by having three servings
of calcium and vitamin D rich foods a day. Some food sources for calcium are
low-fat dairy products and leafy vegetables, while vitamin D can be found in
foods such as salmon and eggs. Fortified cereals or juices like orange juice
can have both calcium and vitamin D.
For some adults over 50, it
becomes harder for the body to absorb vitamin B12, which helps the formation of
new red blood cells, and also plays a role in bone health and neurological
functions. Vitamin B12 can be found in animal products like chicken, milk,
eggs, yogurt, salmon, and tuna. It might be necessary to have regular blood
tests to make sure your B12 levels are normal, and in some cases, it’s also recommended
to take a B12 supplement even if you’re eating foods naturally high in B12.
Remember, however, that it’s always best to speak with your doctor before
making any changes to daily supplements.
Dietary Fiber: Most people know that fiber aids in digestion
and can help to keep you naturally regular. What you might not know is that
dietary fiber can also help lower your risk for heart disease and type 2
diabetes by lowering cholesterol and blood sugar levels. The Institute of
Medicine recommends that total fiber intake for adults older than 50 should be
at least 30 grams per day for men and 21 grams for women. Fiber-rich foods
consist of whole-grain breads or pastas, lentils, and oats. Whole fruits and
vegetables like broccoli, avocados, pears, and raisins are also great sources
of fiber.
Potassium is often thought of to help stop “growing pains”
but it helps with so much more! This mineral helps keep bones strong, and is
essential for cell function and reducing the risk of high blood pressure and
kidney stones. Symptoms of potassium deficiency can lead to general fatigue,
muscle weakness, cramps, nausea, vomiting, and higher blood sugar. Foods high
in potassium are leafy greens, bananas, beans, nuts, and winter squash like
acorn and butternut.
Eating healthy fats is another important staple in any
senior’s diet. Polyunsaturated and monounsaturated fats, found in foods like
nuts, fish, and avocados, are considered “healthy fats” and are necessary for a
balanced diet. Polyunsaturated fats, also known as omega 3 and 6 fatty acids,
are considered essential for muscle movement and inflammation. Consuming these
healthy fats can prevent and, in some cases, help treat heart disease and
stroke, as well as reduce blood pressure. Saturated fats, on the other hand, should
be avoided or limited to 10% of your daily calories a day because they are
known to drive up high cholesterol. Saturated fats can be found in meats, whole
milk, cheeses, butter, sugary desserts, and many commercially prepared foods.
Your Life at Collingswood
Comes with a Built-in Nutritionist!
Our chefs at UMC at
Collingswood actually work with licensed nutritionists to create a healthy
delicious and nutritious diet for our residents. At Collingswood, you may feel
better than you have in a while once the effects of healthy eating kick in. And
of course, all personal diet restrictions are accommodated as needed.
If you have any questions,
please reach out to our experts at UMC at Collingswood, we are happy to hear from you.
Visit our website at – https://collingswood.umcommunities.org/
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