Nutrition News & Views

March 31, 2000
Healthy Eating for a Healthy Lifestyle for People 50+ - March 2000/No. 3

Older adult--if you have eaten a sensible diet over the years you are more likely to enjoy old age in good health. Even if you develop illness or disease, sensible eating habits during your later years will help you feel as good as possible. There is no rule that says healthy older adults must follow a certain diet or eat certain foods. You need food for energy just as younger people do--just a bit less than in your earlier years. Eating is a pleasure. Good food and a sensible diet enable the older person to continue to enjoy food for life.

The American Dietetic Association has developed a food guide pyramid that targets older adults. It differs from the regular pyramid by concentrating on more convenient meal planning, decreasing calorie needs by up to 25 % as you age, and increasing the amount of fluid needs in a day. This food guide pyramid is aimed toward people 50 years and older.

As we age, our chances for developing disease and illness increase. For this reason, it is beneficial to be aware of the importance of nutrition and how it can help one to live a long and fulfilling life.

A frequent problem for older adults is digestive system upsets. Intestinal "gas" and bloating are frequent sources of complaints among the elderly. Some older adults avoid certain "healthy" foods believing that this will help them to reduce gas. Often the foods that are avoided are those that can actually help lessen the problem.

Constipation is another frequent concern. Plenty of water and fiber in the diet help to lessen constipation problems. Most of us need more water than we think. You can calculate your water need by dividing your weight by two. This number is the amount of water (in ounces) that you need each day. For example: If your weight is 125 pounds (125 divided by 2= 62.5). You would need about 63 ounces of water daily. If you are not used to eating lots of fiber rich foods, start slowly. Too much fiber at one time may cause increased gas and bloating. Among high fiber foods are; beans, whole-grain breads and cereals, and some fruits and vegetables.

Many elderly adults also experience heartburn. One way to help relieve this is to eat smaller and more frequent meals throughout the day. Lying down right after eating can also cause heartburn, so do not lie flat on your back right after a meal.

Older adults are now leaning toward more independent lives. Irwin B. Rosenberg, M.D., director of the USDA Human Nutrition Research Center on aging at Tufts University, spoke at the annual American Dietetic Association meeting in October about the coming increase in the number of older Americans. "The challenge we face is to maintain a higher degree of physiological performance [keeping the body working well] throughout the life cycle," Rosenberg said, "so that the individuals in our society are more independent, more mobile, more able to take care of themselves. If we are going to achieve this, then it is going to be extremely important that we look at those kinds of health patterns in which we can intervene. Clearly, diet and nutrition are going to be very important aspects of this approach."

Submitted by Jennifer Smith, MSU Dietetic Intern
Distributed by Barbara McLaurin, Ph.D., R.D., L.D., Human Nutrition Specialist, MSU Extension Service, March 2000

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