HEALTH TALK
Volume 21 Issue 20
SEPTEMBER 2000
NUTRITION AS YOU AGE
NUTRITION NEWS...
Todays Topic: Nutrition
As You Age...
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Nutritional needs change as we age. There is no magic time point when we need more, or less, nutrients. That is, we don't all need geriatric vitamins at the age of 50. A few of us do, and some won't until they hit 75 or more. But there are some general rules that you should know about. Caloric requirements decline with age as a result of loss of lean body (muscle) mass and reduced energy expenditure. Both of these can be offset by physical activity. Walking or other light physical activity is adequate; you don't need to run miles a day, but the more the better on a regular routine. When older people eat less food, it becomes difficult to ensure adequate protein quality and micronutrient intakes. Older people are interested in, but frightened by, the news linking various foods to chronic diseases. This has led to many avoiding foods that they should eat. |
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HERE'S WHAT YOU NEED TO KNOW: One of the best food sources for older people is eggs. They contain high quality protein in the white, and several vitamins and minerals which are considered problem nutrients for the elderly including vitamin A, riboflavin, folic acid, vitamin B12, vitamin B, calcium, iron, and zinc. In addition, egg yolks contain the carotenoids lutein and zeaxanthin which give the yolk its bright yellow color. Diets rich in these two compounds have been associated with less macular degeneration. This is a condition of the retina that is the leading cause of blindness among the aged.
The cholesterol in egg yolks has gotten bad press for 40 years, and many of us involved in research on this topic think this has been oversold (but, in faimess2 this is a controversial point). The other ingredients in eggs contribute to a healthy diet, so don't be afraid to enjoy an omelet for your health.
(This story originally appeared in Nutrition News Focus on January 26,1999.)
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Physical Activity..
It may be the closest thing to a youth potion"
No need to search further for that secret formula to erase the effects of getting older. You already have the power to keep yourself feeling young and healthy for years to come. The age of your body is not nearly as important as what you do with it. It is never too late to reap the benefits of being physicality active. Increased energy and self-esteem, conditioned heart and lungs, improved muscle tone, better balance, and greater function of the bones and joints can all be yours...at minimal or no cost.
Searching for the Fountain of Youth
You do not have to exercise vigorously to reap the many health benefits being active has to offer. The most effective way (and most appealing) recommendation is to accumulate at least 30 minutes of moderate physical activity most days of the week. This can be done in intervals throughout the day to make it more attainable. Think of it this way, every time you move it counts. There are so many ways to be physically active: the key is to do it regularly and consistently.
Our society has made it too convenient to be inactive.
How did we get to our gates before we had moving sidewalks at the airport? Choose to walk whenever possible, take the stairs, park farther away, and do your housework or yard work with vitality. Physical activity comes in all forms.
The goal is to find things that you enjoy doing and make them part of your daily lifestyle, just like brushing your teeth.
Components of a Balanced Program
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good senior fitness program is one that includes cardiovascular conditioning to strengthen the heart and bum calories, muscle conditioning to strengthen and build muscles (and bum more calories), along with exercises to stretch your body and promote good posture.Cardiovascular conditioning
: The best aerobics for seniors are non-jarring ones, like walking, swimming, cycling, and low-impact exercise classes. Walking is particularly an exercise of choice because it can be done at a pace you can easily set for yourself it takes no equipment other than a pair of good walking shoes, and it can be done virtually anywhere, anytime. Of course, the best exercise for you is one you enjoy and fits into your daily routine. As long as you are moving your body in some fashion, it counts.Muscle strength: Strength training exercises can be done by lifting weights (i.e. dumbbells), weight training machines, or elastic bands. If you have never done weight training, it is advised to seek professional assistance for proper technique and to avoid injury. Once you know what to do, simple strength training exercises can be done at home.
Flexibility: A stretching routine is the best way to keep muscles and tendons supple. Stretching your muscles after your cardiovascular exercise when they are good and warmed up is the best time to improve flexibility. Never force a stretch. Find a stretch position that feels good and hold the stretch for ten seconds. Listening to your body is always the best advice, it knows best.
Balance. Simple exercises such as standing on one foot and then the other without holding onto anything can help you maintain stability and avoid falls. This is a great way to pass time while waiting in line.
Helpful Hints to make Physical Activity Part of your Daily Lifestyle
.Choose activities that you like.
Make small changes so that physical activity becomes a part of each day.
Stop and check with your doctor fight away if you develop sudden pain, shortness of breath, or feel ill
Exercise with a group, or with a buddy. Be realistic about what you can do.
; Exercise should not make you hurt or feel ver y tired, do not over do it.
Activity comes in all forms; remember, it is everywhere you go!
Resources
Starting anything new can be a challenge. That is why there are a variety of resources out there to help get you and keep you in good health. Local health clubs, universities, or hospitals can help find a teacher or program that works for you. You can also check with local churches, senior and civic centers, community park & recreation associations, YMCA's, YWCA4s, and even local shopping malls for walking programs. Your local library will most likely carry books on exercise and aging.
The National Institute on Aging (NIA) offers free information on health and aging. For a list of NIA publications call 1-800-222-2225.
The benefits of regular, physical activity are many, but maybe the beet ~ incorporating regular physical activity into your life is that you will feel better and enjoy life more. So what are you waiting for.. The fountain of youth is just out your front door and around the block three times!
Rebecca Clow-BS Exercise Physiology Is a Dletetic Intem with the Washington State Dairy Council/Non-Profit Nutrition Education Agency.
HEALTH TALK
RECIPE RECITAL..
Baked Meatballs 4 Servings, about 3 meatballs each plus 4 servings for another meal
Onions, minced 1/4 cup
Vegetable oil 1 tablespoon
Lean ground beef 2 pounds
Eggs 2
Bread crumbs 4 cup
Whole milk 1/2 cup
Salt 1/8 teaspoon
Pepper 1/2 teaspoon
Onion powder 2 teaspoons
Garlic powder 1/2 teaspoon
I. Preheat oven 400 F. Grease baking sheet lightly with oil.
2. Add 1 tablespoon oil and onions to small skillet. Cook over medium heat, until tender, about 3 minutes.
3. Mix remaining ingredients together in bowl; add onions. Mix until blended, using a large serving spoon.
4. Shape beef mixture into 1- to 2-inch meatballs; place on baking sheet.
5. Bake until thoroughly cooked, about 10 to
12 minutes.
Note: Serve with spaghetti sauce and in the
meatball sandwich.
Preparation time: 15 minutes Cooking time: 10 to 12 minutes
Per serving:
Calories 345
Total fat 21 grams
Saturated fat 7 grams
Cholesterol 142 milligrams
Sodium 224 milligrams
See the "Tufts Modified Food Pyramid for Mature Adults"
