Nutritional needs for Older Adults
Nutritional needs and challenges can shift with
age. MyPlate
for Older Adults is a resource created by the United States Department of
Agriculture (USDA) to guide individuals over 60 in making healthy food choices.
It builds upon the general MyPlate recommendations, but emphasizes specific
needs and considerations relevant to older adults.
MyPlate for Older Adults addresses these changes by:
* **Highlighting important nutrients:** Emphasizing sufficient intake of calcium, vitamin D, vitamin B12, potassium, and dietary fiber, which are crucial for bone health, muscle function, and overall well-being in older adults.
* **Focusing on portion control:** Recognizing that older adults often require fewer calories, MyPlate emphasizes making every bite count by choosing nutrient-dense foods.
* **Addressing practical considerations:** It acknowledges potential challenges like limited mobility or dexterity, suggesting options like pre-cut or frozen fruits and vegetables for easier meal preparation.
The core principle remains the same as the general MyPlate:
· Fill half your plate with fruits and vegetables: Aim for a variety of colors to ensure a diverse range of vitamins and minerals.
· Include whole grains: Choose whole-wheat bread, brown rice, or quinoa for sustained energy and fiber.
· Incorporate lean protein: Opt for fish, poultry, beans, or lentils to maintain muscle mass.
· Choose low-fat dairy or fortified soy alternatives: Milk, yogurt, and cheese provide calcium and vitamin D, essential for bone health.
· Limit unhealthy fats, added sugars, and sodium: Focus on cooking with healthy oils and be mindful of salt intake.
· Stay hydrated: Drink plenty of water throughout the day to support overall health.
Additional tips for older adults:
ü Make mealtimes social: Share meals with friends or family whenever possible to enhance enjoyment and motivation.
ü Add spices for flavor: Experiment with herbs and spices to boost taste without relying on excessive salt.
ü Be mindful of food safety: Ensure proper storage and handling of food to prevent spoilage and foodborne illnesses.
Remember, MyPlate is a general guide, and consulting a registered dietitian or healthcare professional can help tailor these recommendations to your specific needs and health conditions.