According to the National Institute on Aging (https://www.nia.nih.gov) we need fewer calories as we age, but require a healthy diet to age well. It seems to me we always need a healthy diet regardless of age. So, I looked into the aging well end of it meaning the type of diet necessary to meet that goal. My concerns centered around muscle loss, vitamin needs, maintaining cognitive function and physical strength. As with so many other things in life what I need may not be what you need. However, what I learned as I age and changed my eating habits may be beneficial to you. So, here it is.
I was never the person who counted calories or read labels on the back of food products. Trying to adhere to the diet of the month or year or whichever diet was hyped at the moment was entirely too much for me. I found it overwhelming. For decades I mostly consumed whatever I wanted not counting on calories, but exercise to keep my weight down. Martin had a really simple way of maintaining his same weight throughout his life. He got on the scale every morning sans clothing before putting so much as a morsel into his mouth. If he weighed more than his ideal weight, he cut back what he ate for the day. If he weighed less, then yippee, he ate a little more that day. It worked for him for decades. The only time I weighed in was at my doctor’s office.
Aging, however, brings on a whole new range of nutritional concerns for me. Fortunately, despite my decades old lackadaisical approach to my diet, I’m in good health overall needing only a few minor adjustments. While I still don’t count calories, I do read labels as never before. What am I looking for? Salt, sugar and fat content, types of fats used and words I can’t pronounce. During this past ten years my dietary quality and content has gained in importance mostly due to Martin’s diagnosis and the ensuing massive amount of reading I did and still do on brain health.
If you haven’t read my post Your Brain On Eggs ( https://kathysretirementblog.com/2017/09/17/your-brain-on-eggs), it might interest you to know that your brain needs choline to make acetylcholine, which your brain needs to process. One egg yolk supplies a third of your daily needed supply of choline. I eat a poached egg on toast every morning. Again, from the National Institute of Health other sources of choline are dairy products, fish, broccoli, nuts and apples.
According to the University of Washington, “Following a nutritious diet is one of the best things you can do for your health as you age. Eating well can help prevent many health problems as you age, such as heart disease, stroke, diabetes, and obesity. It may also keep these conditions from getting worse. For individuals aging with disability, it’s important to maintain a healthy diet that also supports any medications you may be taking.” (https://agerrtc.washington.edu/info/factsheets/nutrition)
The first diet change I incorporated was more fruit, vegetables, beans and nuts. This brings me back to reading labels. I buy fresh produce that’s in season and I pay attention to where it originated. The number of miles it’s traveled is a clue as to whether or not it’s been warehoused and/or moved through the hands of several wholesalers before reaching me. Local is best, but that’s difficult to find in Michigan in January. At that time I opt for fresh from warm climate states or frozen. During the growing season I take advantage of freezing locally grown vegetables like colored peppers for winter use. If I have no alternative but buying canned, I look for low sodium and sugar and rinse the food through a colander before using. Although they contain more sugar than fresh fruits, dried fruits are another option. I go for apricots as their sugar content is low in comparison to other dried fruits. Several years ago when my South Carolina ophthalmologist told me “an apple a day really does keep the doctor away”, apples became a staple eaten at lunch every day. Rarely, do I miss. In lieu of juice I eat the actual fruit or vegetable for the fiber they provide.
While still living in South Carolina my doctor sent me to a certified nutritionist. Concern over the stress of my caregiving inspired her decision, and rightly so, to take advantage of the one time Medicare paid session. The nutritionist and I spent a very productive hour not only discussing my diet and her suggested changes, she also honed in on my health conditions including the stress as well as the medications I was taking. Check with your doctor about a healthy aging diet geared toward your specific needs. Ask if you are eligible for a Medicare paid session with a certified nutritionist. If so, take advantage of that session to kick start your healthy aging eating plan or verify that you are already there. A website I use to help focus on my nutrition needs and goals is https://www.myplate.gov.
As the University of Washington article recommends strive for balance and variety in your diet, eliminate unhealthy foods such as sodas and snacks laden with sugar, salts and fat, incorporate exercise as part of a healthy life style leading to healthy aging and drink plenty of water to stay hydrated. Think fiber and lean. Lean meats, beans, nuts and grains, low fat or skim dairy. Fatty fish such as salmon with that good for us Omega-3. Work towards getting most of your nutrients from real food, not supplements. Talk to your doctor. See a nutritionist. Healthy eating for healthy aging is really not much different from what we did or should have done through out our lives. We’re just tweaking it to fit our body’s changing needs.
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