Food Guide for Older Folks
Eating is one of the greatest pleasures in life. Eating an assortment of food in reasonable amounts adds to the joy of living and works to promote good health and normal weight.
As we grow older, our needs for some of the nutrients in food and for food energy (calories) change. Older adults need food to keep healthy and to provide energy for work and other activities just as younger people do, but in different amounts.
There is no one "right" way to eat. From the abundance and variety of foods in the United States, you can choose many combinations that will lead to a nutritious diet.
The following daily food guide can help you make good choices whether you eat at home or eat out.
Basic Food Groups and Serving Size To Eat Daily
Milk Group
(Choose 2 servings.)- 8 ounces milk (lowfat or skim, buttermilk, or plain lowfat yogurt)
- 1-inch cube cheddar-type cheese = 1/2 cup milk
- 1/2 cup cottage cheese = 1/4 cup milk
- 1/2 cup ice milk = 1/3 cup milk
Fruit and Vegetable Group
(Choose 4 servings: include a citrus fruit daily and dark green leafy or orange vegetables 3 or 4 times a week.)- 1/2 cup fruits or vegetables (1 cup raw leafy greens)
- 1 medium-sized fruit
- 1/2 cup 100% fruit juice
Bread and Cereal Group
(Choose 4 servings.)- 1 slice of whole-grain or enriched bread
- 1 ounce dry (ready-to-eat) cereal
- 1/2 cup cooked cereal, rice, or pasta
- 3 to 4 small, or 2 large crackers
Meat, Poultry, Fish, and Beans Group
(Choose 2 servings.)- 2-3 ounces cooked meat, fish, or poultry
- 1/2 - 3/4 cup dried beans or peas
- 2 tablespoons of peanut butter
- 1 egg
Fats, Sweets, and Alcohol Group
(Basic number not suggested for this group.)- Use only in small amounts.
What If You Can't Drink Milk?
Older people sometimes avoid milk because they have trouble digesting it; it gives them a bloated or "gassy" feeling. It is difficult to get the necessary calcium if milk products are avoided altogether. It is important to look for ways to include foods from the milk group in your diet.
You may be able to drink buttermilk or eat yogurt or cheese. Or try drinking only small amounts of regular milk at one time. Also, look for reduced lactose milk, cottage cheese, and ice cream in your grocery store. (Lactose is the sugar in milk that, when not digested properly, causes the uncomfortable bloated feeling.) Check with your pharmacy for a liquid enzyme you can add to regular milk to break down the lactose.
Other food sources that contribute smaller amounts of calcium include green leafy vegetables, broccoli, dried peas and beans, nuts, whole grains, and canned salmon, sardines, and other fish of which the bones can be eaten.
Special Diets
Some older people have been placed on special diets by their doctors. Check with your doctor or seek the advice of a registered dietitian or licensed nutritionist if you have questions about your diet.If you need dietary counseling, ask your doctor for a referral, or contact your county health department, Extension office, chamber of commerce, or local hospital or university for possible referrals. Also, check your phone book for names of consulting dietitians or nutritionists.
Your Extension home economist can provide information on how to cut down on fat, cholesterol, and sodium in your diet, or give you general information about foods a person with diabetes should avoid.
Do I Need a Supplement?
Most healthy people, regardless of age, do not need a vitamin-mineral supplement if they are eating a varied and well-balanced diet. Some people, however, feel they need an extra margin of safety. Since older adults need fewer calories, they may have problems consuming enough nutrients.If you do take a supplement, it should contain no more than 100 percent of the U.S. RDA for each nutrient. You can find this information on the label. Shop around for the best price before you buy. The only difference between "natural" and "synthetic" supplements is in the price! Your body does not know the difference.
What about Medications and Food?
Ask your doctor or pharmacist about possible side effects of any medication (prescription or over-the-counter drugs). Ask whether the medication should be taken before, during, or after a meal. Check to see if there are any foods you should avoid while taking the medication.
Alcohol can produce adverse reactions (even fatalities) when combined with other drugs. If you drink alcoholic beverages, be sure to ask about the possible reaction of alcohol with any drug you are taking.
Prepared by Barbara McLaurin, Ph.D., R.D., L.D., Human Nutrition Specialist
Mississippi State University does not discriminate on the basis of race, color, religion, national origin, sex, age, disability, or veteran status.
Information Sheet
1424
Extension Service of Mississippi State University, cooperating with U.S.
Department of Agriculture. Published in furtherance of Acts of Congress,
May 8 and June 30, 1914. Ronald A. Brown, Director
Copyright by Mississippi State University. All rights reserved.
This document may be copied and distributed for nonprofit educational purposes provided that credit is given to the Mississippi State University Extension Service.
Visit: DAFVM || USDA
Search our Site || Need more information about this subject?
Last Modified: Tuesday, 12-Apr-11 16:46:05
URL: http://msucares.com/pubs/infosheets/is1424.htm
Mississippi State University is an equal opportunity institution.
Recommendations on this web site do not endorse any commercial products or trade names.