Wednesday, September 16, 2020 The Nugget Newspaper, Sisters, Oregon Of a certain age
NUTRITION: Staying
hydrated is vital
for seniors
Continued from page 19
than that of young adults.
As people age their
metabolism slows down, so
you need fewer calories than
before. Your body also needs
more of certain nutrients. That
means it9s more important
than ever to choose foods that
give you the best nutritional
value.
Poor nutrition can lead
to undesired weight loss and
jeopardize the immune sys-
tem, making a senior more
susceptible to infections like
the common cold or the flu.
Older adults need the same
nutrients as their younger
selves, but in differing
amounts. In fact, some nutri-
ents are needed in increased
amounts. The challenge is to
develop an eating plan that
supplies plenty of nutrients
but not too many calories.
Eat foods that are rich in
fiber, vitamins, minerals, and
other nutrients. Limit foods
that are high in processed sug-
ars, saturated and trans fats,
and salt. You may also have
to adjust your diet to manage
chronic health conditions.
The Food Guide Pyramid
is a helpful guide for your
food choices. Daily calorie
needs vary depending on age
and activity level, but for
many older adults 1,600 calo-
ries will meet energy needs.
Calcium is important at
any age and may need special
emphasis as you grow older.
Calcium is a mineral that
builds strong bones and helps
prevent osteoporosis. Eat at
least two to three servings
of calcium-rich foods every
day. Low-fat milk, yogurt
and cheese are good choices.
Some dark green, leafy veg-
etables, canned salmon with
edible bones, tofu made with
calcium sulfate, and calcium
fortified soy milk can add a
significant amount of calcium
to your diet. In addition, do
some weight bearing exercise
like walking for a total of 30
minutes each day.
A good daily dose of
dietary fiber is a great way
to start each day. High-fiber
foods are generally low in fat
and calories yet packed with
essential minerals and vita-
mins that promote healthy
bodily functions.
Numerous studies have
proven that fibrous foods
help older adults age healthier
because they lead to lower
cholesterol, control blood
sugar levels, normalize bowel
movements, and help them
manage a healthy weight.
Fiber is found in a lot of foods
4 fruits, vegetables, nuts,
legumes, grains, and cereals
4 so it9s easy to add to daily
meals.
Try eating these super
foods on a regular basis for
optimal health benefits. A
super food is like a bundle of
goodness, packed with nutri-
ents that have health benefits.
Berries: These are a great
superfood, loaded with anti-
oxidants, vitamins, and min-
erals. According to research,
eating berries may help pre-
vent and control cardiovas-
cular disease and boost brain
health. Frozen berries are
readily available year-round.
Fish: Loaded with omega
3s, fish like salmon and sar-
dines have a lot of the fatty
acids that your body needs to
stay heart healthy.
Yogurt: Low-fat yogurt
is an ideal way to get the
calcium your body needs to
maintain healthy bone den-
sity, as well as some of the
proteins you need too. Also,
yogurt can be very helpful in
regulating digestion.
Tomatoes: Chock full of
lycopene, a natural anti-can-
cer chemical, you can also
derive other fabulous vitamins
and minerals. Some stud-
ies suggest that you9re better
off with cooked tomatoes, as
the cooking process releases
more lycopene.
Legumes: Black beans,
chickpeas, cannellini beans,
lentils, split peas, kidney
beans 4 they9re all a great
source of filling fiber and
protein.
Nuts: Omega 3s, fiber,
protein and unsaturated fats. A
handful of this heart-healthy
snack is a great way to sup-
plement a diet.
Don9t forget to hydrate!
Water is vital. We9re 60 per-
cent water and if you are
dehydrated, your cells won9t
work properly. As you age
you may not realize that you
are thirsty as quickly, leading
to dehydration. That can lead
to fatigue, cognitive issues
(thinking clearly), head-
aches, constipation and that9s
just with mild dehydration.
Chronic or severe dehydration
can lead to impacts on organs,
including the fluid surround-
ing the brain, joint and muscle
damage, an even death.
You can9t stop the aging
clock, but you can improve
how you feel.
25
The Nugget Newspaper Crossword
By Jacqueline E. Mathews, Tribune News Service
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