Page 48 - BusinessWest August 18, 2021

48 AUGUST 2021
SENIOR PLANNING GUIDE
Stay Healthy
Eat Well, Age Well
Big Y Nutritionist Says Living
Well Means Eating Smart By ANDREA LUTTRELL
Across the lifespan, nutritional requirements change — so it’s important to pause and refocus on what these new guidelines might look like at age 60 and beyond. While calorie needs tend to decrease, other consid- erations — like protein intake, hunger and chewing concerns, and the ability to purchase and prepare healthful meals — are just a few important areas that should be monitored to optimize health.
Here are some guidelines for maintaining good health through nutrition, along with tips to ensure you or your loved ones have the feeding assistance needed to thrive.
Know Your Needs
Since calorie needs decrease slightly for older adults, making the most of the foods and beverages you choose is especially important. For example, a 36- to 40-year-old sedentary male may need 2,400 calories daily, while a sedentary 61-year-old (or older) male may require only 2,000 calories per day. Focus on building meals and snacks with nourishing foods, such as vegetables, fruits, whole grains, lean-protein foods, and low-fat or fat-free dairy. To learn your specific food-group and calorie goals, calculate your MyPlate Plan at www. myplate.gov/myplate-plan.
Pay Attention to Nutrients of Concern
Calcium, vitamin D, potassium, and fiber are nutrients of concern for the general population, and protein and vitamin B12 are additional nutrients of concern for older adults. Focusing on meeting food-group goals can help to ensure these needs are met, but be sure to speak with your healthcare provider in case additional supplementation is warranted.
Calcium: Older adults should consume three cups of dairy per day, yet, according to the 2020-25 Dietary Guidelines, most are consuming fewer than two cups per day. Enjoy dairy foods like milk, yogurt, and cheese (or soy-based alternatives) to meet calcium needs, or opt for fortified sources such as orange juice and cereal, sardines, and dark, leafy greens.
Vitamin D: Like calcium, vitamin D can be found in dairy products as well as in fortified foods, though it can be hard to get enough through diet alone. This is why supplementation is often recommended, especially when exposure to adequate sunlight is limited here in the Northeast.
Potassium: Potassium can help counteract the effects of sodium on blood pressure, and it’s also important for nerve and muscle function, as well as heartbeat regulation. Fruits, vegetables, and dairy foods provide potassium, as well as soybeans, lentils, and certain beans, like kidney beans.
HAVE A
NUTRITION QUESTION?
We have you covered.
Take advantage of our FREE registered dietitian services.
One-on-One 15-Minute Virtual Nutrition Conversations:
Schedule time with a consulting registered dietitian during their office hours.
Virtual Store Tours,
Cook-a-Longs and
Nutrition Presentations:
Join for FREE through Healthie®!
To view and register for upcoming events and to book a virtual one-on-one session with a dietitian, visit bigy.com
or scan this QR Code:
Email us:
Write to our team at [email protected].
Disclaimer: These virtual services are for educational purposes only. They are not meant to replace your health care practitioner’s advice, specific dietary requirements you may have or public health recommendations.
In good health,
Carrie & Andrea
Carrie Taylor, RDN, LDN, RYT Andrea Luttrell, RDN, LDN
“Focusing on meeting food- group goals can help to ensure these needs are met, but be sure to speak with your healthcare provider in case additional supplementation is warranted.”
Fiber: We often
hear about fiber being
beneficial for digestive Continued on page 49
Nutrition
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