Nutrition Tips for Older Adults : Part 2

by National Institute on Aging

(Page 2 of 2)

Should I Cut Back on Salt?

Salt (sodium chloride) is the most common way people get sodium. Sodium is naturally present in most foods, and salt is added to many canned and prepared foods. The body uses sodium to keep the blood, muscles, and nerves healthy. Too much is not good, however, and can make your blood pressure go up.

Most people eat a lot more sodium than they need. If you are over age 50, aim for 1500 mg of sodium - about 2/3 of a teaspoon of table salt. That includes all the sodium you get in your food and drink, not just what you add when cooking or eating. If your doctor tells you to use less salt, cut back on salty snacks and processed foods.

Try adding spices, herbs, and lemon juice to add flavor to your food. Also make sure your diet is rich in foods containing potassium. That will help counter the effects of salt on your blood pressure. Some foods that have a lot of potassium are leafy green vegetables, fruit from vines like tomatoes, bananas, and root vegetables like potatoes.

What About Fat?

Fat in your diet gives you energy and certain vitamins. But too much fat can be bad for your heart and blood vessels and can lead to heart disease. Fat is also high in calories.

To lower the fat in your diet: Choose lean cuts of meat, fish, or poultry (with the skin removed). Trim off any extra fat before cooking. Use low-fat dairy products and salad dressings. Use non-stick pots and pans, and cook without added fat. If you do use fat, use either an unsaturated vegetable oil or a nonfat cooking spray. Broil, roast, bake, stir-fry, steam, microwave, or boil foods. Avoid frying them. Season your foods with lemon juice, herbs, or spices, instead of butter.

What about Food Safety?

Because your sense of taste and smell may not work as well as you get older, you may not always be able to tell if foods have gone bad. You might want to date foods in your refrigerator to keep yourself from eating foods that are no longer fresh. If in doubt, throw it out.

Older people should be very careful with certain kinds of foods that need to be well cooked to prevent disease. For example, be sure to fully cook eggs, pork, fish, shellfish, poultry, and hot dogs. You might want to talk to your doctor or a registered dietitian, a specialist trained in nutrition, about foods you should avoid. These might include raw sprouts, some deli meats, and foods that are not pasteurized (heated enough to destroy disease-causing organisms), including some milk products.

Confused About What to Eat?

The USDA Dietary Guidelines suggest how much the "average" older person needs to eat. But, how does "average" match your needs? For example, maybe you have high cholesterol and need to keep a close eye on how much fat you eat. Or, possibly you have a food allergy or diabetes. Then you should check with your doctor or a dietitian. They can help you plan meals that will include the healthy foods you need without the foods you should not eat. How Can I Make Shopping Easier?

Plan your meals in advance. Check your supply of staples like flour, sugar, rice, and cereal. Make a list of what you need. Keep some canned or frozen foods on hand. These are handy when you do not feel like cooking or cannot go out. Powdered nonfat dry milk, canned evaporated milk, and ultra-pasteurized milk in a carton can be stored easily.

Think about how much of a product you will use. A large size may be cheaper per unit, but it is not a bargain if you end up throwing much of it away. Share large packages with a friend. Frozen vegetables sold in bags save money because you can use small amounts while keeping the rest frozen. If a package of meat or fresh produce is too large, ask a store employee to repackage it in a smaller size.

Learn to read food package labels. There, you will find a list of ingredients. The first one listed is present in the food in the largest amount. The ones that follow are present in smaller and smaller amounts. Look at "Nutrition Facts" for the calories, protein, carbohydrate, fat, sodium, fiber, vitamin, and mineral amounts per serving. The label also suggests a serving size for comparing foods. There may be an expiration or "use by" date on the label or container.

At first, reading labels will add some time to your shopping trip. Soon you will learn which products are best for you.

Won't All This Food Cost a Lot?

Here are some ways to keep your food costs down: Plain (generic) labels, if available, or store brands are usually cheaper than name brands. Plan your menu around items on sale. Prepare more of the foods you enjoy, and quickly refrigerate the leftovers to eat in a day or two. Divide leftovers into individual servings. Write the contents and date on each package, and freeze to use within a few months. Share meal preparation and costs with a friend. Plan a "pot-luck" dinner where everyone brings a prepared dish.

Food stamps from the Federal Government help people with low incomes buy groceries. If you think you are eligible, check with a local food stamps office or Area Agency on Aging. Also ask your local Area Agency on Aging or tribal organization about the nearest senior center or nutrition site. You may be able to enjoy free or low-cost meals for older people at a community center, church, or school. These meals offer good food and a chance to be with other people. Home delivered meals are available for people who are homebound.

About the Author

www.nia.nih.gov
NIA, one of the 27 Institutes and Centers of NIH, leads a broad scientific effort to understand the nature of aging and to extend the healthy, active years of life. In 1974, Congress granted authority to form NIA to provide leadership in aging research, training, health information dissemination, and other programs relevant to aging and older people.