Older adults need good nutrition

Just when you think that margarine is better for you than butter, you hear about something called trans-fatty acids. And what the heck are antioxidants?

It’s not surprising that people fins all the nutritional information in the media extremely confusing and hard to follow. However, you can make a difference in your health by using your common sense.

As people age, the quality of their diets are more important than ever. Good nutrition is vital for everything from healthy eyes to a strong immune system.

Here are some helpful tips to help seniors live healthier and still enjoy good food…

Think colour – The more colourful your diet, the more disease fighters you’re eating. Aim to eat at least three colours on your plate at every meal, and five total servings of fruit and vegetables each day.

Enjoy special foods you love (in moderation) – Bake your favourite pie, cake or cookies, eat a few for yourself and then give the rest away. Always measure out a small portion of the snack food or desert you want to eat, so you don’t overdo it.

Eat more fish – Just 2 ounces of fish a day can reduce the risk of heart attack by 60%. The fatty acids in fish also benefit people with hypertension, arthritis and diabetes.

Move meat out of the starring role – Focus mainly on building your meal around fruits, vegetables and whole grains like bulgur, whole grain rice and barley.

Make the best choices for fats and oils – Switch from stick margarine to a spread that is free from trans-fatty acids. Save butter for those special occasions and recipes.

Pay attention to calcium and Vitamin D – Older adults need 1,200 mg of calcium per day. Include in your daily diet orange juice and low-fat or dairy-free dairy products, you can even talk to your doctor about a calcium supplement.

Take a multivitamin-mineral supplement – Pick one that does not exceed 100 percent of the recommended daily allowance for any nutrient. Talk with your doctor to make sure you pick on that is appropriate for your needs.

Above all, remember to enjoy food – Healthy eating is flexible and may vary with your schedule, emotions, hunger level and overall health at any given time. Incorporate healthy habits over time, small and sustained changes are what matter in the long run.

Pinelands Grove Retirement Village is a vibrant senior community that will bring all your desires to life. Enjoy the finer elements of life at this well-established retirement village.