Men and women are living longer, enjoying energetic and active lifestyles well into their 80s and 90s. Study after study confirms eating well and being active can make a dramatic difference in the quality of life for older adults. Eating right and staying fit are important no matter what your age. As we get older our bodies have different needs, so certain nutrients become especially important for good health including calcium, vitamin D, vitamin B12, fiber, potassium, and protein. Vitamin and mineral deficiencies may not always be obvious in many older people so it's important to eat a well-balanced diet. Below you will find out why these nutrients are important and where to find these nutrient rich food sources during your next shopping trip to MARTIN'S.
Calcium and Vitamin D
Older adults need more calcium and vitamin D to help maintain bone health. The two nutrients work together to make you less likely to get osteoporosis, a disease that weakens bones. Aim to have three servings of vitamin D-fortified low-fat or fat-free milk or yogurt each day.
You can get calcium from dairy foods such as milk, yogurt, and cheese. Calcium is also found in plant foods like broccoli and kale. Vitamin D-rich foods include salmon, tuna, shrimp, and mushrooms. You can also find vitamin D-fortified foods like milk, yogurt, cereals, and 100% fruit juices. But remember, that the best source of vitamin D is the sun!
Vitamin B12
Vitamin B12 helps keep our nerves and blood cells healthy and it also prevents a type of anemia, called megoblastic anemia, which can make people tired and weak. Many people older than 50 do not get enough vitamin B12 in their diets. Low levels of vitamin B12 have been associated with memory-loss and also with age-related hearing loss in older adults. As we age, our ability to absorb vitamin B12 decreases, so ask your doctor or a registered dietitian if you may benefit from a vitamin B12 supplement.
You can find vitamin B12 in various food sources in your diet including fortified cereals, breads, and other whole grains, as well as eggs, dairy, lean meats, fish, and seafood.
Fiber
Consuming more fiber-rich foods will help you stay regular, aid in digestive health, and may keep cholesterol levels in check. Fiber also can help lower your risk for heart disease, control your weight and prevent type 2 diabetes. Aim for 25-35 grams of fiber per day. Whenever we increase fiber in our diets, it's equally as important to increase our water intake to help keep things moving along smoothly.
You can find dietary fiber in 100% whole-grain products such as breads and cereals, as well as beans, peas, and lentils, and all of your fruits and vegetables.
Potassium
Increasing potassium along with reducing sodium (salt) may lower your risk of high blood pressure. Potassium is a very important mineral for our bodies. It helps us to break down and use carbohydrates as well as build protein and muscle in our bodies.
Good sources of potassium are found in many fruits, vegetables and low-fat or fat-free milk and yogurt. The most popular potassium rich foods are bananas, potatoes, tomatoes, and oranges or 100% orange juice.
Enjoy the Power of Protein
People of all ages need protein for strong, healthy bodies. Some older adults do not get the protein they need to maintain muscle mass, fight infection and recover from an accident or surgery.
- Enjoy More Beans. Add canned beans to salads, soups, rice dishes and casseroles.
- Make Your Crackers Count. Spread natural peanut butter or almond butter on your crackers.
- Pump Up Your Eggs. Mix grated, low-fat cheese or extra whites into scrambled eggs.
- Cook with Milk. Use -fat-free or low-fat milk rather than water to make soup or oatmeal.
Elisabeth D'Alto, RD, LDN is an in-store nutritionist at the Eldersburg
located at 1320 Londontown Boulevard. For more Healthy Ideas, visit
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