All this means we have to consider our calories more closely and monitor our nutritional threshold more efficiently. Look at how an older body digests food, for example. Saliva and stomach acid are necessary for the efficient and complete absorption of vitamins B-6, B-12 and folic acid, but as we age, we generate less of these vital fluids. Since these B vitamins help maintain memory, mental alertness and good circulation, their reduced absorption has a direct affect on what we laughingly call “senioritis.”

Less activity is another aspect of growing older. This can mean brittle bones, an increase in body fat and an increased likelihood of heart disease or stroke. Cutting back on calories, watching the salt intake and eating more foods that are high in calcium, vitamin D and fiber become critical. How do you do this?

The best thing to do is schedule a few visits with a registered dietitian who specializes in nutrition for seniors.

“Eating Well As We Grow Older: Guide to Senior Nutrition and Creative Meal Sharing,” at www.helpguide.org, an excellent source for noncommercial information, suggests focusing on foods that are nutrient-dense (low in fat and sodium, high in fiber and calcium), flavorful, easy to chew and swallow, simple to prepare and appealing to the eye and palate. They suggest:

Focus on “good” carbohydrates. Choose whole-grain over refined products.

Raw equals roughage! Aim to eat at least one daily serving of raw fruits and vegetables. Why? They’re nutrient-dense, easy-to-prepare and helpful for constipation.

Steam vegetables to preserve nutrients. Second choice is sautéing in olive oil.

Go lean on protein. Go easy on red and highly salted meats and stick with fish, poultry, eggs, beans, peas, nuts and tofu.

Bone up on calcium. Milk, cheese and yogurt retain their calcium content; cream cheese, cream and butter do not. Lactose-free products are available. Choose low-fat or fat-free when possible.

Choose first-rate fats. The healthiest fats come from sources like olives, sunflower seeds and avocado.

Keep it moist. Drink plenty of water, of course, but also aim to eat food with a high water content, such as melons, grapes, cucumbers, apples, onions, salad greens and soups.

As for senior athletes, the School of Public Health at the University of Michigan, Ann Arbor (www.PubMed.gov), says, “For the older athlete who is competing in high-intensity endurance exercise, evidence for the usefulness of 4 percent to 10 percent carbohydrate-containing sports drinks exists. Little evidence supports the use of ergogenic aids, such as supplements and unusual food products. Resources and personalized guidance from a registered dietitian can be helpful for many older athletes.”

Linda Buch is a fitness trainer in Denver, Colo., and Lancaster County native. Her book, “The Commercial Break Workout” (Crown/Random House), is available in bookstores. Please send your questions to: c/o “Body Language,” Lancaster New Era, P.O. Box 1328, Lancaster, PA 17608.

Talkback on LancasterOnline

Welcome to the new TalkBack on LancasterOnline. Please use the comment box below to share your opinion on this article. If you would prefer to use the previous TalkBack forums instead, please use this link.

blog comments powered by Disqus