Revised Food Pyramid for seniors
By Marilyn Wiley
The Jean Mayer USDA Human Nutrition Research Center for Aging at Tufts University recently updated their Food Pyramid for Elderly Adults to correspond with recent revisions in the USDA food pyramid.
The modified pyramid for seniors emphasizes nutrient-dense food and proper hydration, and gives additional guidance about the forms of food that best meet the needs of seniors. It also suggests physical activities that will enhance their overall health.
As people age, they need similar quantities of nutrients, but fewer calories because they are less active and their metabolic rates slow down. The updated food pyramid
emphasizes the following:
- Whole, enriched and fortified grains and cereals such as oatmeal, 100 % whole wheat bread and brown rice, since they contribute fiber, minerals, and vitamins. (Six servings per day)
- Bright-colored vegetables such as carrots, broccoli, and spinach, which are high in vitamins and minerals. Bags of pre-cut fruit and vegetables may be easier to use and can be resealed to use another day. (Three or more servings daily)
- Deep colored fruits such as blueberries, melon, and red grapes. Avoid fruits packed in syrup, because of the extra calories. (Two or more servings daily)
- Low or non-fat dairy products such as yogurt, milk, and reduced fat cheeses. (Three or more servings daily)
- Dry beans and nuts, fish, poultry, lean meats and eggs. Recent research has shown that cooked dry bean consumption can reduce body cholesterol levels. Consider chew-ability when selecting meats. (Two or more servings daily)
- Use liquid vegetable oils such as canola and olive oil, and reduce saturated and trans fats. Saturated fats are usually solid fats and trans fat content is now on food labels, and sometimes referred to as partially hydrogenated fat.
- Fluid intake to include 8 glasses of water daily. Beverages such as coffee, tea, vegetable and fruit juices can also contribute to the total daily fluids.
- Addition of supplements for the following nutrients that are difficult to include in adequate amounts in dietary food: Vitamin B 12, calcium and Vitamin D.
Some additional recommendations for healthy eating are:
- Eat breakfast every day.
- Enjoy foods from each of the food groups. All are needed on a daily basis.
- Explore new tastes and try new foods. Try to buy one different food each week when shopping; you will probably find some you really like and add them to your diet.
- Limit consumption of high-fat and highly-sweetened foods because they provide nutritionally empty calories and leave less room for more nutritionally dense foods.
It is important to choose food wisely, especially as you grow older. Avoid prepared foods and choose most of your foods from the outer perimeter of the grocery store. Read the labels and choose food higher in vitamins, minerals, and protein and lower in sodium. You will find you are spending less money for food and eating better.
In addition, daily physical activity is important such as walking, yard work. Get moving, sweep the floor, clean the bathroom, whatever will get you moving.
Marilyn Wiley is a Registered Licensed Dietician and the Consulting Nutritionist for Elder Services
