Eating Right
By: Source: AARP.org Date Posted: 2007-06-01 10:41:00-04:00
As you age, eating well – that is, eating low-fat, nutrient-packed foods – becomes even more important. That's because good nutrition can help prevent health problems that are more likely to crop up later in life, like osteoporosis, diabetes, and heart disease. While your need for calories might start to decrease as your metabolism slows down, your vitamin and mineral requirements stay the same or, in some cases, even increase.
It's never too late to make eating right a priority. Here are some things you can start today.
Follow the Dietary Guidelines
The Dietary Guidelines from the U.S. Department of Agriculture (USDA), updated in January 2005, help Americans choose diets that meet nutrient requirements, promote health, support active lives and reduce risks of chronic disease.
If you aren't sure what a serving size is, follow these simple guidelines:
- The size of a deck of cards is about the same as a three-ounce serving of cooked meat, poultry or fish
- A baseball is about the same size as a cup of milk, yogurt, or chopped fresh greens
- A computer mouse (or small fist) is about the size of a half cup of cut fruit, vegetables, or pasta
- A tennis ball is about the same size as a medium piece of fruit
- Your whole thumb is about the size of an ounce of cheese
- Your thumb tip is about a teaspoon size of margarine or butter
Bone up on Calcium and Fiber
Calcium can help prevent diseases like osteoporosis and support a healthy body weight. An easy way to get calcium is to eat fat-free or low-fat dairy products such as milk, yogurt, and cheese, or calcium-rich foods like salmon and collard greens. Aim for three daily servings.
Eating foods with fiber may help you reduce your risk of heart disease and colon cancer and promotes proper bowel function. Fiber is found in plant foods including beans, whole grains, fruits and vegetables. To add more fiber to your diet, switch to whole-wheat breads, cereals and pastas; add raisins to your whole-grain cereal; have a sweet potato instead of a white potato.
A Word About Carbs, Salts, and Sweets
- Choose your carbs carefully. Fruits, vegetables and whole grains are the healthiest carbohydrates for you. Avoid the plain white carbs, such as sugar and white flour.
- Eat less than a teaspoon of salt a day. Beware of prepared and canned foods that may be packed with sodium.
- Consume fats, oils, and sweets sparingly. Choose foods low in saturated fats and cholesterol.
Read Food Labels
Food labels tell you how many calories, salt, fat, and cholesterol that packaged foods contain by portion or serving size. Look for the Nutrition Facts panel on food labels to help you compare and assess nutrient sources, paying special attention to the % Daily Value (% DV) column. As a general rule, food with less than 5% DV or less contain a small amount of that nutrient; those with 20% or more offer a large amount. Even Trans Fat information is listed, in addition to Saturated Fat and Cholesterol.
Keep a Food Journal
Using a food journal to track what you eat can help you determine whether you have a healthy diet and where you can make improvements. It's useful if you're trying to lose weight. Record everything you eat in a day, the time of day, and the portions. Review your entries each evening. It's easy to forget that mid-morning pastry or late-afternoon bag of chips that can slip unwanted calories into your daily diet.
Set Goals
Maybe your food portions are way too big. If so, you're not alone. One of the problems with the American diet is that we consume more food than our bodies need. We've grown accustomed to large portions and large varieties of food, many of which are high in fat and calories.
Perhaps you're not eating enough fruits and vegetables, or you could be substituting more low-fat or nonfat foods for high-fat ones.
Identify one to three goals that will help you eat healthier. Choose realistic goals that fit your lifestyle and food tastes. Then write them down and post them where you can see them. Here are some ideas:
- Eat only half of restaurant meals. Bring home the other half for lunch the next day.
- Add one serving of fruit and one serving of vegetables to your daily diet.
- Substitute low-fat yogurt, fresh fruit, or a small green salad for chips, candy, and other junk-food snacks.
- Take a walk or do some stretches instead of eating when stressed.
Small Changes
As you strive to eat better, try not to make too many changes at once. Before you add new goals, practice maintaining the changes you've already made. Small actions make a difference when improving food choices. Tips for success:
- Make one change at a time – you're more likely to succeed if you make lifestyle changes at a reasonable pace
- Think ahead and develop a plan for how you will make that change
- Stick with it when you have setbacks – they're a normal part of life
- Seek advice and support from family, friends, and health experts
- Reward yourself with a healthy treat to celebrate milestones
The point is to add variety and enjoyment to your meals with simple, healthy food choices – not to feel guilty or deprived. Making simple and enjoyable changes is key because you'll want them to stick. Rather than a chore, make eating right an adventure, one that will last a lifetime!
AARP Resources
Foods to Fight Disease
A healthy diet may help fight some of the leading causes of death in the U.S., including cancer, diabetes, heart disease, and obesity.
Read Food Labels for a Healthier Diet
Nutrition panels on packaged foods will help you choose tasty, healthy foods.
Hunger Management
An entertaining article to help you tame your cravings.
Additional Resources
Dietary Guidelines for Americans 2005
The Dietary Guidelines from the USDA provide science-based advice to promote health and to reduce risk for major chronic diseases through diet and physical activity.
Nutrition.gov
The government's nutrition information is at your fingertips - and keyboard.
Eat 5 to 9 a Day
This health site has information on serving sizes, tips on meals and budgets, online tools, research, and news.
Books
Find these books online at Borders.com .
Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating
Walter C. Willett, With P. J. Skerrett, Contribution by Edward L. Giovannucci, Simon & Schuster Adult Publishing Group, August 2002.
Healthwise for Life: Medical Self-Care for People Age 50 and Better
Molly Mettler, Jody Bower, and Donald Kemper, Healthwise Publishing, October 2000.
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