NEW FOOD GUIDE FOR OLDER ADULTS

Tufts University researchers and the US Department of Agriculture (USDA) have updated their Food Guide for Older Adults to correspond with the new USDA food pyramid, now known as My Pyramid. The Tufts version is specifically designed for older adults (over age 70) and has changed its appearance and content. It has added additional guidance about forms of foods that could best meet the unique needs of older adults and the importance of regular physical activity.

Older adults tend to need fewer CALORIES as they age because they are not as physically active and their metabolic rate has slowed down. Nevertheless, their bodies still require the same or higher levels of nutrients for optimal health outcomes.
We continue to emphasize the importance of consuming adequate amounts of FIBER (at least 25 grams/day) in "whole wheat" products rather than products that just say "wheat". Try whole wheat pasta, bagels, cereals and English muffins. Whole fruits and vegetables instead of juices add to the day's fiber. Don't think that canned or frozen fruits and vegetables have no fiber...they count too! Try getting 7 servings each day! (1/2 cup is one serving).

The Modified My Pyramid for Older Adults stresses the importance of consuming FLUIDS by having a row of glasses as its foundation. As we age there can be a disassociation between how hydrated our bodies are and how thirsty we feel, this is particularly true in the summer months. Try flavored, non-caloric waters for variety.

Also included in the Modified My Pyramid for Older Adults is a flag at the top suggesting that older adults may need certain SUPPLEMENTS such as calcium, vitamin D, and vitamin B12. The need for these nutrients goes up as we age and some people find it difficult to get adequate amounts from food alone, especially when caloric needs are going down. Take a good multi formulated for older adults and take an additional, separate supplement of calcium, vitamin D and vitamin B12. By far, however, the majority of nutrients should come from food rather than supplements. The aging population is particularly vulnerable when it comes to discerning the difference between nutrition facts from fiction. Many people try to sell them numerous types of vitamin supplements. Never take advice about nutrition without considering the expertise and the motive of the person handing it out. Make sure that person has a degree in nutrition.