What’s On Your Plate?

We all know that your dietary needs change as you age. But did you know that the US federal government has issued dietary guidelines for older Americans recommending foods such as whole grains that contain high levels of vitamins and minerals per serving and has recommend limiting foods high in trans or saturated fat, salt or sugar? Last fall Tufts University replaced the traditional food pyramid with “My Plate for Older Adults” to highlight the nutritional and physical activity needs of older adults.

“Although calorie needs decline with age due to a slow-down in metabolism and physical activity, nutritional requirements remain the same or in some cases increase,” explains Alice H. Lichtenstein, DSc, at the USDA HNRCA … MyPlate for Older Adults is intended to be a guide for healthy, older adults who are living independently and looking for examples of good food choices and physical activities.”

The image emphasizes vegetables and fruits that are simple to prepare, affordable and readily available. It also highlights the importance of regular physical activity and adequate fluid intake. The recommended foods include:

  • Bright-colored vegetables such as carrots and broccoli.
  • Deep-colored fruit such as berries and peaches.
  • Whole, enriched and fortified grains and cereals such as brown rice and 100% whole wheat bread.
  • Low- and non-fat dairy products such as yogurt and low-lactose milk.
  • Dry beans and nuts, fish, poultry, lean meat and eggs.
  • Liquid vegetable oils, soft spreads low in saturated and trans fat.
  • spices to replace salt.
  • Fluids such as water and fat-free milk.
  • Physical activity such as walking, resistance training and light cleaning.

This article originally appeared in Tufts Now – October 5th 2012. Click here to read the full article

One response to “What’s On Your Plate?

  1. Pingback: Do you want to live longer and stronger? | Olderhood.com·

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