As you age, your metabolic rate slows, you become less physically active, and you need fewer calories. However, your need for vitamins and minerals stays the same and can even increase. The benefits of healthy eating include a higher energy level, resistance to disease, increased mental alertness, improved immunity and faster recuperation from injuries or surgery. As you turn 70, it is important to choose a variety of nutrient-rich foods every day and remember to include physical activity for optimal health.
Fruit
At 70, you should eat two or more servings of fruit per day. A serving is equal to one medium fresh fruit, 1/2 cup canned, frozen or cut-up fresh fruit, 1/3 cup dried fruit or 4 oz of 100 percent fruit juice. Choose whole, fresh fruit whenever possible, because it is packed with important nutrients and dietary fiber. Choose brightly colored varieties such as berries, melon, citrus fruits, peaches, kiwi, papaya and pomegranate. Fruit is especially rich in vitamin C, which is deficient in many older adults.
Vegetables
Vegetables are rich in vitamins, minerals, anti-oxidants and fiber. Eat three or more servings of brightly colored vegetables such as dark leafy greens, carrots, tomatoes, garlic, onions, squash and peppers. A serving is equal to 1 cup raw, 1/2 cup cooked or 4 oz. of 100 percent vegetable juice. Older adults tend to be iron deficient as a result of changes to the gastrointestinal tract affecting iron absorption. Low fiber intakes may result in bowel problems such as constipation and gut motility issues. To relieve these problems, eat plenty of fruits and vegetables that are rich in iron and dietary fiber.
Dairy
Dairy products are important, as they provide calcium and vitamin D. Calcium can help prevent osteoporosis and fractures. Those who are older require 1,200 mg of calcium a day. Dairy is also rich in vitamin D, which is essential for the absorption of calcium. Adequate calcium and vitamin D help slow the rate of calcium loss from bones. Eat three servings of nonfat or low-fat milk, yogurt and cheese per day to meet your calcium and vitamin D needs.
Grains
Whole grains are another good source of fiber in your diet. Eat at least six servings of high-fiber, fortified or whole grains each day. Be smart with your carbohydrates, and choose whole grains over processed white flours for more nutrients. Good selections include 1/2 cup of whole-wheat pasta, brown rice, couscous, quinoa or cooked oatmeal; 1 cup of bran cereal; and a slice of whole wheat, rye or pita bread. After the age of 50, your ability to absorb vitamin B12 decreases. Vitamin B12 is a key nutrient for nerve function and healthy blood. Fortified grain products are an excellent way to meet your vitamin B12 needs.
Protein
Lean meat, poultry, fish, shellfish, dry beans, peas, legumes, dairy, nuts and seeds are rich in protein. Protein is an important component in any healthy diet. It is necessary for a healthy immune system, wound healing, skin integrity and mental acuity. Eat at least two servings of protein-rich foods each day. For example, a serving might be 2 oz of lean meat, poultry or fish; 1 cup of lentils, beans or dried peas; 1/2 cup of nuts or seeds; an egg or 2 tbsp of peanut butter.
Liquids
Getting adequate hydration is a chronic problem for many older adults. Decreased thirst sensations and certain medications affect your ability to regulate fluid balance. Therefore, you should consume eight 8-oz. glasses of fluid each day. Choose from water, tea, coffee, low-fat milk, fruit or vegetable juice and reduced-sodium soup.
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