HEALTHY EATING AFTER 50: Did you know that your food needs change as you age? Must watch this video
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HEALTHY EATING AFTER 50
Did you know that your food needs change as you age? listen to this video for our tips to help keep your bones strong, heart-healthy and weight steady.
Our nutritional needs change throughout different stages of life. As we get older, we need less of some nutrients such as iron and grains. And we need more of others, like calcium and healthy fats, to accommodate changing hormone levels and metabolisms.
We take a look at how our diet may need to change from the age of 50 onwards.
Boost dairy intake
The average age for women to hit menopause is 51. At this time, levels of the hormone estrogen begin to fall, resulting in increased bone loss that may lead to osteoporosis.
As a result, women’s dairy intake needs almost double in this time to ensure you’re getting enough calcium. Dairy serves should increase from 2½ serves a day to 4 serves after menopause.
“It’s a significant increase, and I see so many women who are post-menopausal who don’t have nearly enough dairy in their diet,” “They’re often worried to do so because they think it will cause additional weight gain, but often it actually helps your weight loss instead.”
Pick your protein
After menopause, women no longer need to replace iron lost each month through menstruation, so iron and protein needs drop a little, going from 2½ to 2 serves a day.
Nutritionists suggest replacing some of your red meat protein sources with fish and dairy. Fish has omega-3 fatty acids good for heart health, and dairy has calcium, good for bone health.
After the age of 50, the recommended serves of grains and cereals also drop from 6 to 4 serves a day. McGrice recommends choosing mainly wholegrain options like wholemeal bread, brown rice, oats, and quinoa.
Men after 50 years to 70 years
Downsize meals if needed
Kilo joule needs for men – and women – decrease with age, as metabolisms slow down and activity levels commonly drop.
McGrice has noticed men, in particular, tend to stick to the same meal sizes as they did when they were younger.
You can work out your daily kilojoule needs with an online calculator.
Bump up healthy fats
One of the biggest health challenges men face as they age is the risk of heart disease, so healthy oils for cardiovascular health become even more important. Replace trans fats, found in deep-fried and baked foods, and saturated fats, found in butter, meat, and coconut oil, with healthy fats, such as those found in olive oil, nuts, and avocado, when you can.
In your 70s
Men & women
Maintaining healthy bowel function is more challenging as we age as your muscles, including the colon, become less efficient.
“It’s important to try to have plenty of water and plenty of fibrous vegetables and fresh fruit to help with healthy bowels.”
Even though men don’t experience the same sharp hormonal changes as women, their need for calcium does increase past their 70s. The Australian Dietary Guidelines recommend that men should increase their dairy serves from 2½ serves to 3½ serves a day after 70.
In your 80s
Men & women
Maintain enough weight
Being underweight can sometimes become a bigger issue for some people over 80, as appetites can drop off owing to age and medications.
The recommended body mass index actually increases after the age of 65, says McGrice. So rather than thinking about weight loss, you can focus on eating a balanced diet. But speak to your GP before you make any changes.
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Add these nutrient-rich foods to your diet to stay healthy as you age
Vitamins and minerals are vital to maintaining a healthy life, especially as we age. Eating meals with fresh fruits and vegetables, along with meat or legumes is essential for a well-rounded diet.
“As we get older, it’s really important we maintain our lean muscle mass, making sure we’re getting enough protein in our diet,” said Lauren Stark, Registered Dietitian and Manager, Nutrition Services at Kaiser Permanente Washington. “You also want to make sure you’re getting enough Vitamin D and calcium in your diet.” Milk and yogurt are good sources of calcium to keep bones healthy.
Vitamin B12 is important for keeping your nerve and blood cells healthy and boosting your energy. You can get this in plenty of foods you may already have at home, including chicken, fish, eggs, tofu, and legumes. Beans contain plenty of nutrients whether they be fresh, frozen, or in a can (with no salt added).
Buying fruits and vegetables that are in season ensures they have plenty of flavor and is cost-efficient. Right now, berries are in season and are great additions for salads and smoothies. In-season vegetables include tomatoes, broccoli, zucchini, lettuce, green beans, and bell peppers, which are all high in vitamins.
There are plenty of recipes available online if you are unsure how to cook up your fresh produce. Kaiser recently partnered with Donna Moodie, the owner or Majorie Restaurant in Capitol Hill, for a live cooking demonstration where she made lemon herb chicken and a seasonal salad. It's a great quick and easy recipe because all the items can be found at your local grocery store -- and leftovers can easily be reinvented into other meals like tacos, wraps, sandwiches, and soups. The video is currently available to watch on their Facebook page.
If seniors don’t feel comfortable going to farmer's markets or grocery stores right now because of COVID-19, many senior service organizations offer group meal programs. Depending on the program, meals are either delivered or can be picked up in a safe environment.
Kaiser recently pledged $500,000 to support senior service organizations that provide delivered meals to vulnerable seniors.
“We’re so proud to support those senior centers right now because it’s such a vulnerable population,” Stark said.
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