Nutrition Guide

You Are What You Eat - Following Food Guidelines Helps Keep Seniors Physically and Mentally Fit

We all know that eating right and staying physically active are important to maintaining a healthy lifestyle. Sometimes, though, we become inundated with so much information about nutrition and exercise, it is difficult to sort it all out. The U.S. Department of Health and Human Services and the U.S. Department of Agriculture release a new set of dietary guidelines every five years to help Americans separate nutrition fact from hype.

The most recent guidelines, published in 2005, emphasize fruits, vegetables, whole grains and low-fat or fat-free milk and milk products, lean meats, poultry, fish, beans, eggs and nuts. Saturated fats, trans fats, cholesterol, salt and added sugars are kept to a minimum. This food pyramid provides a simple guide to which types of foods are best to reduce the risk of heart disease, diabetes, osteoporosis and certain cancers.

Foods that are nutrient-rich are, of course, the smartest choices. They should be loaded with vitamins, minerals, fiber and other nutrients, while having a low calorie count.

According to the guidelines, it is important to eat a variety of foods from each of the food groups. Be sure to include more dark green vegetables such as broccoli and orange vegetables like carrots and sweet potatoes. Healthy proteins are found in fish, beans and peas. At least 3 ounces of whole grains from cereals, breads, crackers, rice or pasta each day are recommended.

It is important to be familiar with fats. Look for foods that are low in saturated fats, trans fats and cholesterol to help reduce the risk of heart disease. This information is found on all food labels.

The guidelines suggest that older adults consume extra calcium and vitamin D to help maintain bone health. These foods include low-fat milk, fortified cereals and fruit juices, dark leafy green vegetables and canned fish with soft bones.

In addition to eating the right foods, the guidelines stress the importance of physical activity to maintain a healthy weight, and promote good health and psychological well-being. Set a goal to be physically active for at least 30 minutes every day. If necessary, break up the activity into 10 minute sessions.

For more information about eating right and staying active, visit the American Dietetic Association website at www.eatright.org.