Starting a stringent diet to lose weight or manage a health condition may not provide much benefit for people 75 or older.
But with those recent research findings from The Pennsylvania State University, people shouldn’t think it’s OK to indulge as they age.
BLTs for lunch and nightly hot fudge sundaes aren’t the answer either. In fact, research findings make clear the importance of maintaining a healthy weight once you turn 50, and beyond.
A poor diet and/or obesity could limit a person’s ability to shop, go out with friends or even live independently, according to Shannon Lennon-Edwards, Ph.D., registered dietitian.
Seniors 75 and older “may not be as stringent on recommendations, but don’t want to throw them out the window, either,” says Lennon-Edwards, assistant professor, University of Delaware, Newark, Del.
By eating more fruits, vegetables and whole grains, improving your diet and getting to a healthier weight, you may also improve your quality of life regardless of your age, health experts say. “If you lose a little weight, you can get out of the chair, go for a walk; it’s good for you; good for your heart,“ says Joan Salge Blake, registered dietitian, Academy of Nutrition and Dietetics spokesperson.
However, losing weight and eating better as a senior requires different strategies from those you may have used when you were younger.
Your caloric needs are reduced, so you have to choose foods that are nutrient rich, and you may have to take extra care to get enough of certain vitamins. You may also be taking medications that are affected by what you eat.
You don’t have to diet to achieve an ideal weight. Losing just 5 to 10 percent of your body weight can be beneficial, according to health experts. You can find inspiration at www.choosemyplate.gov.
“I encourage everyone to go there,” Lennon-Edwards says.
The site, from the U.S. Department of Agriculture, recommends filling half your plate with vegetables and fruit; one-fourth with grains (half of those should be whole grains) and onefourth with lean protein.
“Choose a variety of fruits and vegetables, with different colors and nutrients,” Lennon-Edwards says.
She recommends paying special attention to the B vitamins: folate, found in lentils, beans and dark green vegetables; B6 from fish, poultry, non-citrus fruit or starchy vegetables and B12, also in fish, poultry, eggs, fortified cereal and low-fat dairy products.
In addition, Lennon-Edwards advises not over-supplementing with vitamin A (in pill form). Mature adults store vitamin A “very well,” which could lead to toxicity.
As you add more vegetables and cut back on empty-calorie foods, you’ll want to take your overall health into account if you’re on medications, according to Salge Blake, clinical associate professor, Boston University. “You don’t want to embrace a diet without knowing the interaction with medications,” she says.
For example, you may be on Coumadin (warfarin) to reduce your risk of blood clots. It’s important to keep your vitamin K intake consistent for the medication to work, according to Salge Blake.
But if, as part of a weight loss diet, you increase your intake of vegetables that are high in vitamin K, you could alter the effect of the drug.
Your physician and a dietitian can help you keep nutritious foods and medications in balance.
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