As you get older your dietary needs change. Your digestion of nutrients may be impaired because of disease or an interaction with any medications you may be taking. Also your diet may be affected by changes in your living situation or activity levels. It is very important to maintain or initiate healthy lifestyle habits as you get older as they may help reduce your risk of some chronic diseases and therefore help you live a longer, more independent life.
The key things to remember for a healthy lifestyle as you get older are:
1. Eat a variety of foods
A varied diet of nutrient-dense foods will optimise your intake of the most ‘at risk’ nutrients, such as calcium, zinc, vitamin B6, folate and magnesium.
You need to make sure that each day you consume foods from the following food groups:
• Vegetables (especially green) and fruit – eat at least 3 servings of vegetables and 2 of fruit a day
• Bread and Cereals (particularly wholegrain) – eat at least 6 servings a day
• Milk and milk products (reduced fat varieties, where you can!) – at least 2 servings a day
• Lean meat, fish and legumes – at least one serving per day (fish at least once a week)
If you eat a variety of foods you will also get all your nutrients from food and without the need for dietary supplements. Inappropriate use of dietary supplements is discouraged because they may reduce absorption of prescribed medication or nutrients from food. For example, excessive use of bran supplements may inhibit mineral absorption, such as calcium which is essential for maintaining bone mineral density.
2. Keep active and maintain a healthy weight
It is important to balance the amount you eat with amount of activity you do. Regular, gentle exercise will make it easier for you to keep in shape and help maintain both your muscle mass and bone density. Try walking, swimming, aqua aerobics and golf, get some friends or family to join you to make it more fun!
3. Have plenty to drink
As you get older your sense of thirst decreases but you should aim to drink at least eight cups of liquid each day to replace the fluids you lose each day. Water is best! Keep a jug of water in the fridge or beside the couch to remember to drink regularly. Go easy on alcohol and caffeine drinks as they are high in energy but are not nutrient-rich and they may interact with nutrients or medication.
4. Lower your intake of fat, sugar, salt
Foods high in fat and sugar often do little more than provide too much energy and very few nutrients. Read labels on packaged foods and keep foods like chips, cake, pies and chocolate for special occasions.
Use less salt in your cooking, try using herbs, spices and juices to add flavour instead.
5. Make mealtime a social time if you can
If you are able, share preparation and eating of meals with someone else as this will make it feel less of a chore.
And remember – it’s never too late to begin healthy lifestyle habits!
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