Basics of good nutrition: Eating in Your 70's

Keep food on your list of top priorities for good health. Enjoy the wonderful flavors of food, while keeping health-enhancing properties in mind.


Meeting Your Nutrition Needs
Your nutritional needs have not changed much since you were 20, but your appetite may have. You are also burning fewer calories than you used to. It is time to maximize what you eat so you get all the nutrition you need in fewer calories.

Pick power foods

These are foods high in nutrition yet not excessively high in calories:

• Ready-to-eat breakfast cereals (whole grain)
• Fruits and vegetables
• Legumes
• Whole-grain foods such as brown rice, whole-wheat pasta and bread, barley, bulgur and quinoa
• Low-fat dairy foods
• Lean meats, poultry and fish
• Soy nuts and other nuts (because of their fat and sodium content, keep portions small)

Remember color

Another tip for ensuring your diet is healthful is to plan your meals based on a rainbow of colors. The more colorful your meal is, and the deeper and darker the colors of food, the more vitamins, minerals and other healthful substances it contains. Go for greens, reds, oranges, purples and yellows.

Lighten up on calorie-fillers

They offer little nutritionally and are on the high-end calorie-wise. These foods are not taboo, but they should make up a smaller portion of your diet:

• Soft drinks
• Snack chips and some crackers
• Cookies, desserts and bakery items
• Alcohol
• Dips, dressings and sauces

Less Interest in Cooking
Cooking for one or two can be difficult. The good news is you can put together a nutritious and delicious diet with many convenient foods.

Simply stock the pantry and fridge with good-for-you, easy-to-use products such as:

• Pre-washed, pre-cut fruits, salads and vegetables
• Ready-to-eat whole-grain cereals (for breakfast or for snacking), crackers and breads
• Dried fruit
• Low-fat yogurt and cottage cheese
• Canned legumes for salads, soups or as a meat substitute in casseroles
• Canned tomatoes and whole-wheat pasta
• Packaged whole-grain side dishes or meal starters (add pre-cut vegetables and deli-sliced ham or turkey or sub-in beans for meat and you have a fast, healthy meal)
• Canned albacore tuna packed in water
• Lean meats

Get social

Several studies have shown there are health benefits from having a social network, a circle of support and friendship. Get out and get involved - it's a great way to enjoy healthful meals and stimulate your appetite. Organize or participate in social situations that include "breaking bread."


Staying Fluid
Your sensitivity to thirst can decrease as you get older yet drinking enough water is essential to your health. Water is used for nearly every function of the body. Between 55 to 75 percent of your body weight comes from water. Eighty percent of your blood is made up of it and so is 75 percent of your brain and muscles.

You lose nearly 5 cups of water a day through your skin and by simply breathing. Losing as little as one percent of the water in your body can zap your energy level. Losing more can be quite dangerous.

Drink up:

• Choose water whenever possible. Aim for 6 to 8 glasses a day. Don't wait until you are thirsty. By the time you feel thirsty chances are you have already lost 2 or more cups of water.
• Try fruit juices and other decaffeinated beverages as refreshments. Consider calcium-fortified drinks for an extra nutritional advantage.
• Keep caffeinated beverages and alcohol in moderation. Both encourage water losses from your body.
• Eat foods with a high water content, such as soups, fruits and vegetables.

Medications and Nutrient Interactions
Foods can bind with medications and affect how they are absorbed, used and removed by your body. The same holds true for medications - they can affect how food is handled when you eat it.

Use these tips to make sure you get the best of both:

• Get friendly with your pharmacist. He or she is one of your best resources for learning about how foods and drugs mix.
• Keep a running list of the medications you take, both prescribed and over-the-counter. Review it with your doctor at each appointment to ensure you're on a safe track. Bring it with you when you get prescriptions filled as well.
• Be sure to let both your doctor and your pharmacist know if you are taking any nutritional supplements or herbal products. Interactions can occur between drugs and supplements.