Eating Right for Older Adults
By Sara Butler
It’s important at every stage of life to stay fit and eat right. As you get older your body has different needs than it did when you were a young whippersnapper. There are some nutrients that become incredibly important to your body as it ages. Here are some of the nutrients older adults need to make sure they’re getting enough of!
Vitamin D and Calcium
These two nutrients go hand in hand! Dairy products are fortified with calcium and Vitamin D, which is a fat-soluble vitamin, meaning it needs to be eaten with fat in order to be absorbed. Where there’s Vitamin D there’s usually calcium!
These are important nutrients because they work together to help you maintain bone health. Aside from dairy, you can find them in fortified cereals, fruit juices, dark green leafy vegetables and canned fish.
This is a vitamin many people don’t get enough of. Vitamin B12 is very important to maintaining a healthy central nervous system, so look for it in lean meats, fish, seafood and fortified cereals.
Staying regular can be a struggle as you age, which makes fiber that much more important! Fiber is important for a few other things as well. It helps you to maintain a healthy weight, lowers your risk for heart disease, and can help to prevent type 2 diabetes. Whole grain cereals, bread, peas and beans are a great source of fiber. Fruits such as apples also provide fiber – you just need to remember to eat the skin!
High blood pressure may be able to be controlled through reducing how much sodium you eat while increasing your intake of potassium. Vegetables, fruits, milk, and yogurt are all great sources of potassium.
Get to Know Your Fats
As you age, your risk of developing heart disease increases, so it will be beneficial to you to educate yourself on the foods that contain trans fat as well as saturated fat. Avoiding these foods can help you to keep your ticker in good shape as you get older. Make sure you look at the nutritional information on the label when shopping for food to help you see if the food you’re thinking of buying contains the bad fats you should stay away from for your heart health.
You can still enjoy good food as you age, you just need to be aware of the special demands of your body to stay healthy and happy as you approach your golden years. If you ever have questions about nutrition as you age, discuss them with your chiropractor during your next visit to The Joint Chiropractic!