Eating Healthy as We Age

Michelle T., SNAP-Ed Nutrition Educator

As we start to creep closer to age sixty or perhaps are already there and beyond, eating healthy in middle and late adulthood can have a positive impact to our health. Healthy eating can give us an overall sense of well being and help us target our unique needs as we age.

Being a part of the middle adulthood crowd myself, and as a SNAP-Ed Nutrition educator, I am

always interested in how to maintain health throughout the aging process. One of the main ways to contribute to a healthy lifestyle is enjoying a variety of foods from each food group. This will help to reduce the risk of developing chronic diseases like high blood pressure, diabetes, hypertension and heart disease. Remember that fruits and vegetables come in many forms, so if chopping is challenging, select frozen, canned or ready to eat options.

Keep in mind that added sugar is problematic in many of the foods we consume. Reading labels to make sure added sugar, saturated fats and sodium are not excessive is another way to combat over consuming those items. One piece of information shared by USDA MyPlate is that as we age, we may lose some of our sense of thirst! This can be managed by drinking water often. You can also include low fat or fat free milk. Fortifed soy beverages and 100% fruit juices can help with hydration but make sure that what you are drinking does not have large amounts of added sugar or sodium.

My favorite tip from MyPlate concerning those of us moving up the aging scale is to turn eating into a social event! It is more fun to eat with others. Try having a potluck or invite friends and family to join you in meals. Look at community centers or join social groups and clubs that might offer meals shared with others.

Our bodies challenge us as we age and our ability to absorb some vitamins can decrease depending on the medications we take. Speak to your healthcare provider to learn if you need to take supplements and what might be right for you. You can use resources at MyPlate.gov to track your supplements and medications as well as find dietary guidelines based on your age and activity. Don’t forget exercise! Getting at least 2 ½ hours of moderate activity per week gets your heart beating faster. Keep in mind our muscles like a work out as well and try to get at least two days in each week that make your muscles work harder than usual! You can learn more at MyPlate.gov.