Diet modifications through the ages....

Aging shouldn't mean decline of health, in fact it should be embraced as a way of challenging yourself to be your best. By understanding the aging process and nutritional needs we can be at the top of our game and reduce the chances for obtaining chronic diseases from eating the wrong foods and getting the right amount of physical activity to support bones, heart, and all other organs that are vital to sustain a happy and healthy life and lifestyle.

Myplate.com has suggestions for diet modifications for aging populations such as the nutrients we need for getting the right micro and macro nutrients. As we age healthy diet and eating habits can make all the difference in health and well being.

Nutrient needs and recommendations for older adults:

• potassium, calcium, vitamin D vitamin B12 
• Maintain a healthy weight
• Nutrients reduce the risk of developing high blood pressure, diabetes, hypertension and heart disease
• Meet individual calorie and nutrition needs
• Help maintain energy levels

Nutrition concerns and adjustments to diet:

• Use spices instead of salt
• Add more fruits and vegetables
• Medicines that affect appetite
• Calcium need, if cannot tolerate milk try other options such as yogurt, buttermilk , hard cheese or lactose free foods.
• Water instead of sugary drinks
• Need to consume foods fortified with vitamin B12 

Stay active:

• 2 1/2 hours or 150 minutes of moderate physical activity 3 days a week minimum
• Activity should be aligned with personal fitness level
• Balancing activities to improve balance to reduce risk of falls
• check with doctor before entering an exercise program if unsure

Resources and recipes:

How smart is your plate?

https://www.choosemyplate.gov/protein-foods

https://whatscooking.fns.usda.gov/

https://www.choosemyplate.gov/budget-food-label

https://choosemyplate-prod.azureedge.net/sites/default/files/tentips/DGTipsheet42ChoosingHealthyMealsAsYouGetOlder.pdf