Eating well as we age is fraught with irony. Our metabolism slows down so we need less food. But we need just as many nutrients–if not more–than we did before.
Some studies suggest that certain nutrients may play a role in keeping us young–or at least delay the onset of age-related diseases and improve our quality of life.
“The foods we eat can be our most empowering weapon in the battle against aging,” said dietitian and chef Cheryl Forberg, author of “Stop the Clock! Cooking,” one of several new books that focus on age-defying eating.
What we assumed were the inevitable consequences of aging–an escalating risk of heart disease, osteoporosis, diabetes, cancer and perhaps even Alzheimer’s disease–may have more to do with diet and lifestyle choices. And the irony continues: Just at a stage in life when nutrition plays an increasingly important role, older adults are often faced with challenges that can make it more difficult to eat right.
Often, physical ailments, prescription medications or emotional factors such as loneliness and depression can negatively influence appetite, according to Mitchell Ashcroft, director of dining services at Wyndemere Senior Living Campus in Wheaton. The health of older folks can decline quickly without adequate nutrition, Ashcroft said.
Many seniors live alone and may not cook frequently for themselves–turning to a “tea and toast” routine instead of eating three well-balanced meals a day, said Alice Lichtenstein, a senior scientist at Tufts University’s Human Nutrition Research Center on Aging.
Lichtenstein and colleagues created a food pyramid for older adults to showcase the unique nutritional needs of seniors. The illustration is narrower than the government’s guide, thus showing that less food is required to maintain the same weight as we age. But because bigger helpings of nutrients may be needed, they have flagged high-nutrient foods.
“If you’re decreasing calories, eating more foods that provide a concentrated source of nutrients becomes increasingly important,” Lichtenstein said.
That means loading up on brightly colored fruits and vegetables, fiber-rich whole grains, lean protein and low-fat dairy products while eating fewer sweets and high-fat foods that don’t offer much in return.
So if you’re caring for an elderly parent, or if you fit the senior profile yourself, here’s help in maximizing your meals and increasing your intake of the nutrients needed most.
Fit in more fish
Aim for at least two servings of fish per week–preferably fatty fish like tuna and salmon that are packed with omega-3 fatty acids. A recent study conducted by the National Heart, Lung and Blood Institute found that a high-fish diet helped slow the progression of heart disease in older women. Another recent study of elderly Chicago residents conducted by researchers at Rush University Medical Center found that eating fish may delay memory loss associated with aging.
Tip: Keep fish fillets in the freezer for baking or broiling (not frying). If it’s easier, buy canned tuna and salmon for salads, sandwiches or casseroles.
Be choosy about your fats
Cut down on saturated fat by eating less butter, unskinned chicken and fatty meats, and use olive oil as your main cooking and salad oil. Researchers found that seniors who followed a Mediterranean-style diet rich in fruits, vegetables and “good” fats, particularly olive oil, significantly increased their life expectancy.
Tip: Eat more bean-based dishes, snack on nuts instead of chips, top a salad with a sliced avocado, and spread marmalade on your toast instead of butter.
Focus on folate
Eat more leafy green vegetables and citrus fruits that are packed with folate, a B vitamin that may help keep brains sharp. A new study conducted by Tufts University found that older men who ate a lot of folate-rich foods showed a significantly less decline in verbal fluency skills compared to men with lower intakes of folate. A high folate diet may also reduce the risk of heart disease and stroke.
Tip: If chopping is a chore, buy prewashed bags of salad mix, frozen vegetables and precut packages of fruits in the produce aisle.
Don’t forget dairy
Calcium and vitamin D are important to help delay age-related bone loss and prevent fractures due to osteoporosis (for women and men!). Aim for a serving of low-fat milk, yogurt or cheese at every meal. However, cream cheese, cream and butter do not count as dairy servings because they provide little or no calcium. You can include cottage cheese, but it takes about 2 cups to equal the calcium in 1 cup of milk or yogurt.
Tip: If you have trouble digesting milk, try lactose-free milk. Yogurts with active cultures are also easier to digest; seek varieties fortified with vitamin D, critical for calcium absorption.
Stock up on blueberries
According to research conducted at Tufts University, blueberries may help prevent age-related illnesses such as Alzheimer’s and arthritis inflammation. In laboratory studies, the addition of blueberries resulted in better short-term memory. The researchers say blueberries contain compounds that boost neuron signals in the brain that appear to help with memory and other cognitive skills.
Tip: Toss blueberries on your cold cereal or oatmeal, add a handful to plain yogurt and eat a bowl of mixed berries for dessert. Keep a bag of frozen berries in your freezer and try dried blueberries for a snack.
Boost your fiber
Increasing dietary fiber promotes regularity and helps prevent diverticulitis–an inflammation of the intestinal wall that’s common among many seniors. A high-fiber diet also may help lower cholesterol levels and reduce the risk of diabetes.
Tip: Eat whole-grain foods (brown rice, whole-wheat bread, bran cereal and oatmeal), increase your intake of fruits, vegetables and beans.
Drink more water
Older adults sometimes lose their sense of thirst, which can increase the risk of dehydration, Lichtenstein said. So aim for eight glasses or more of water each day. You can count other non-caffeinated beverages, such as milk, herbal tea, fruit or vegetable juice, and sparkling water with lemon. Among other benefits, water helps your digestive system run smoothly.
Tip: Keep a pitcher filled with water at arm’s reach during the day as a constant reminder. Eat more fluid-filled foods such as soup and fresh fruits.
