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Staying Healthy at Any
Age
By
Cher Harris, MS, ACSM HFI, Outreach Educational Programs Coordinator
and Tracey Ryan, Dietetics Intern
College of Health and Human Performance
University of Florida
As you get older, your body goes through many
changes and most of these changes occur after the age of 50.
A major difference occurs in your eating patterns and individuals
are encouraged to reduce the number of calories they consume.
This reduction can be caused by a number of things, such as,
a decrease in physical activity and a decrease in the number
of calories burned at rest. Even though there is a reduction
in your calorie intake, you still need to consume the same amount
of nutrients. This can be accomplished by eating nutrient-dense
foods.
In order to get enough vitamins and minerals you should follow
a diet that incorporates a mix of dairy products, whole grains,
fruits, vegetables, and protein. Fats, sweets, and alcohol should
be used sparingly. Water is also a very important to include
in your diet. You should drink 6 to 8 glasses a day to avoid
dehydration and constipation.
The following are daily recommended servings and examples
from each group mentioned previously:
Milk and cheese: 1 to 1-1/2 cups for
men; 2 cups for women
-
By choosing skim or low fat milk you can
reduce your calories without reducing nutrients.
-
This group provides calcium, protein,
riboflavin, and vitamins A and D.
- Calcium can help reduce the risk of osteoporosis, when
bones become brittle and are easily broken.
Cereals and breads: 6 servings
-
1 serving = 1 cup dry cereal, 1/2 cup
cooked brown rice, 1 slice bread, 1/2 bagel.
- Good sources are whole grain and enriched breads and
cereals.
- This group provides B vitamins, iron, fiber, and some
protein.
Fruit: 1 to 2 cups
- 1 cup = a medium apple, orange, or banana
- Good sources are citrus fruits, melons, and berries.
- This group provides vitamin C.
Vegetables: 1-1/2 to 2 -1/2 cups
- Good sources are dark green and yellow vegetables.
- This group provides vitamin A and fiber.
Meat: 5 to 7 ounces
- Good sources are meat, poultry, fish, eggs, nuts, and
dried beans.
- This group provides protein, iron, and some B vitamins.
Finally, you should try to make your mealtime pleasurable.
You can do this by listening to your favorite music, serving
your meals attractively, eating in your favorite place, or
dining with friends.
For more information about visit:
https://aicr.donortrust.com/include/BookformReadOnline/na50.htm#FEELBETTER
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