6 Steps for making healthy nutritional choices

You’re standing in line at the buffet. You stare at the massive amount of choices. You begin to wonder, “Is there anything there that’s healthy?”…

Diabetes, heart disease, high cholesterol, and the list goes on. With the many challenges we face in regards to our health condition, it is absolutely vital that we pay close attention to what we eat and drink. As we age, our bodies become less forgiving, and it takes more of an effort to stay fit. More than ever, a healthy diet is needed to maintain good health and ease the aging process.

For some older adults, however, getting proper nutrition is a challenge. Many are less active than they used to be, and have less of an appetite. Some people also experience a decrease in the sense of smell and taste, which can make food less appealing. Others may enjoy food less because of dentures or because their appetites are affected by prescription medications and other health problems.

Avoid High Saturated Fat Content Foods

For all of us, and especially seniors, you may want to consider limiting the total fat, saturated fat and cholesterol in your diet. As a person ages, lean body mass is lost and body fat increases. Too much fat is especially dangerous for those who have risk factors for heart disease, some types of cancer and high blood pressure. You can reduce fat and cholesterol by limiting the addition of butter, margarines, oils and creams to foods and choosing lean cuts of meat such as chicken and fish.

Watch your salt

Keep an eye on salt intake. Some salt is necessary, but some people should avoid foods with a lot of sodium, especially if they are prone to high blood pressure. High blood pressure is also another factor leading to increased risk of heart disease, kidney disease and stroke. Choosing fresh or frozen vegetables instead of canned, avoiding processed meats such as hotdogs and salami, as well as selecting low sodium soups, can help reduce sodium intake.

Calcium Rich Foods

Bones weaken as a person ages. You can improve the strength of their bones by eating calcium-rich foods such as low-fat dairy products, green leafy vegetables and some canned fish like salmon or sardines. Research shoes that proper nutrition and exercise can reduce the risk of osteoporosis by 50% or more.

Fiber

Fiber can be more important than ever. Eating adequate amounts can help prevent constipation and gastrointestinal disease. High fiber foods include legumes, fresh fruits and vegetables, dried fruits, whole grain breads and cereals, bran, nuts and seeds.

Calories Do Count

It may be an all-you-can-eat buffet, but it doesn’t mean you have to eat all you can! Calories do count. As a person ages, they become less active and their needs for calories to maintain an adequate weight decreases. And when a person eats less, they need to make sure that wheat they eat is nutrition-dense and low in fat. IF you are overweight you are at an increased risk for heart disease, stroke and cancer. This is even more true for seniors. Eating a variety of foods including fresh fruits and vegetables, limiting processed foods such as chips and getting active every day can help with weight control.

Bottom’s Up

Drink up! It is crucial for everyone to drink enough water. This is especially true for seniors. Dehydration is one of the most frequent causes of hospitalization in the elderly. It affects all of us. We have the tendency not to drink enough water every day. Soda does not count as water. As a person ages, total water in the body decreases, and there is often a reduced sense of thirst. A person may not drink enough to satisfy the body’s needs (about 6 to 8 glasses a day). Everyone can increase the consumption of water by eating ice chips, creating a routine of drinking a glass first thing in the morning, replacing some beverages such as soda with water and eating foods with high water content such as homemade soups, gelatin desserts, melons and other fresh fruits.

Now go take another look at that buffet line. See some better choices? Thought you would. Don’t forget…save some room for dessert.