Jul 11 2008
Food Pyramid for Seniors
Food Pyramid for Seniors - Tufts University develops nutritional guidelines just for us
One of the most important findings to emerge from recent nutrition research at Tufts University is that older adults have different nutritional needs than younger folks. Those differences are significant enough to merit a special food pyramid for seniors, age 70 and older, to address those needs that are not included in the current USDA food pyramid.
For most seniors, appetites decline as we age and we consume fewer calories, but our bodies still require the same or higher levels of nutrient. So we have to make every calorie count. The new pyramid emphasizes four key areas in boosting a senior’s health, including:
- Supplements: The need for calcium, vitamin D and vitamin B12 increase as we age.
- Fiber: Bulking up your fiber intake is also very important.
- Fluids: Long-term dehydration is one of the most common problems with aging.
- Exercise: Statistics indicate that obesity in seniors has been on the upswing in recent years.
This Pyramid reflects:
- Whole, enriched, and fortified grains and cereals such as brown rice and 100% whole wheat bread.
- Bright-colored vegetables such as carrots and broccoli.
- Deep-colored fruit such as berries and melon.
- Low- and non-fat dairy products such as yogurt and low-lactose milk.
- Dry beans and nuts, fish, poultry, lean meat and eggs.
- Liquid vegetable oils and soft spreads low in saturated and trans fat.
- Fluid intake.
- Physical activity such as walking, house work and yard work.
For more information or to print a copy of the 70-plus food pyramid visit nutrition.tufts.edu. And to create you own personal food pyramid, go to the USDA’s online tool at Mypyramid.gov, where you can plug in your age, gender, height, weight and daily activity level to create your own dietary plan.
Eat well to live well!
