Eating Smart for Healthy Aging
We all know that growing kids have special nutritional needs, but are you aware that as adults grow older, we too need to address specific dietary concerns? Choosing a balanced diet filled with nutrient-rich foods (along with being physically active) helps us prevent some diseases, hold on to our independence, and feel better as we age.

 

As most people age, their calorie needs can decrease by as much as 25 percent. The reason is twofold. First, people tend to be less active than when they were younger. And, second, the body loses muscle mass, which means it requires less energy (or calories) to maintain. But at the same time calorie needs decrease, nutritional needs stay the same or increase slightly. So it’s more important than ever to consume calories wisely by choosing nutrient-dense foods including a variety of fruits, vegetables, lean meats, whole grains and lowfat dairy products. Taking a daily multivitamin is also a great idea. Check out the ShopRite 50+ multivitamin, specially formulated with the needs of older adults in mind.

Whether you’re caring for aging parents or facing the signs of aging yourself, this handy list explains the nutrients a person age 50 years or older needs to age healthfully.

Protein
Why it’s important: Protein helps maintain muscle mass.
Amount mature adults need: the equivalent of 5 to 7 ounces per day
Sources: lean meat, poultry, seafood and lowfat dairy products

Calcium
Why it’s important: Calcium helps maintain strong bones and prevent osteoporosis in both men and women.
Amount mature adults need: Calcium needs increase by 20 percent to 1,200 milligrams per day after age 50.
Sources: fat-free milk (an 8-ounce glass has 306 milligrams of calcium), lowfat yogurt, lowfat cheese, dark green leafy vegetables, canned salmon and fortified foods including orange juice

Vitamin D
Why it’s important: Vitamin D works together with calcium to help keep bones strong. As it ages, the body doesn’t make as much vitamin D or absorb as much from dietary sources.
Amount mature adults need: Experts have believed that the need for vitamin D doubles after age 50 to 400 International Units or 10 micrograms per day, and more recent research is indicating that the need might even be greater.
Sources: salmon and vitamin D-fortified milk and cereal. Also, sunlight on your skin stimulates your body to produce vitamin D. Exposing your face, back or hands to sunlight (without sunscreen) for just 10 to 15 minutes at least two times a week can meet your body’s needs. But getting enough sunlight during winter, especially in the North, can be a challenge.

Iron
Why it’s important: An iron deficiency causes anemia, which may make a person feel tired, weak, irritable and unable to concentrate clearly.
Amount mature adults need: After age 50, we need 8 milligrams of iron per day.
Sources: spinach, dry beans, lean meats, eggs, liver, and iron-enriched cereals, pastas and breads. And foods high in vitamin C aid in the absorption of iron. So add Mandarin oranges or strawberries to a spinach salad, or enjoy a glass of orange juice with eggs at breakfast or even with a steak at dinner.

B Vitamins (Folate, B-6, B-12)
Why they’re important: B vitamins help make red blood cells. Deficiencies can lead to anemia, age-related hearing loss, memory loss and heart disease.   
Amount mature adults need:
               Folate: 400 micrograms per day
               B-6: 1.5 milligrams per day for women and 1.7 milligrams per day for men
               B-12: 2.4 micrograms per day
Sources:
               Folate: fortified cereals and grains, leafy greens, dry beans and orange juice
               B-6: chicken, fish and pork
               B-12: meat, poultry, seafood, eggs and fortified foods

 

Beyond Nutrition — The Importance of Exercise

In addition to proper nutrition, exercise is key for healthy aging. Aerobic exercise helps prevent muscle depletion. Weight-bearing and resistance exercises help keep bones strong. Weight-bearing exercises are those in which your feet and legs are, well, bearing weight. Think walking, stair climbing and dancing. Resistance exercises are those in which you’re working against the weight of another object. Think exercise that incorporates elastic bands, free weights or water fitness. Research shows that people who do weight-bearing and resistance exercises have lower rates of osteoporosis. Be sure to check with your healthcare professional before starting a new exercise program.

To calculate a customized eating plan for your exact age, weight, height, gender and level of physical activity, visit your doctor or dietitian. Also, check out the USDA’s MyPyramid Web site at www.mypyramid.gov. Other helpful Web sites include www.ncoa.org (National Council on Aging), www.cdc.gov/aging (Centers for Disease Control and Prevention) and www.americanheart.org (American Heart Association).

 

Cod with Balsamic-Glazed Almonds

Here’s a dish that’s both healthy and delicious.

Prep time: 10 minutes

Cook time: 15 minutes

 

4 (4-oz.) cod fillets (thawed, if frozen)

2/3 cup ShopRite slivered almonds

2 cloves garlic, chopped

2 tbsp. Spectrum Naturals Olive Oil

2 tbsp. Spectrum Naturals Organic Balsamic Vinegar

2 tbsp. Dijon-style mustard

2 tsp. chopped fresh sage or 1 tsp. dried sage leaves

Additional sage sprigs (optional)

 

1. Preheat oven to 425°F. Lightly coat shallow baking dish with nonstick cooking spray. Place fillets in baking dish.

2. Combine slivered almonds, garlic, olive oil, balsamic vinegar, mustard and chopped sage in small bowl. Pour over cod.

3. Bake 15 to 20 minutes or until fish flakes with a fork. Top with sage sprigs, if desired. Serve immediately.

 

Serves 4

Per serving: 270 calories, 7g carbohydrate, 24g protein, 2g fiber, 17g fat, 2g saturated fat, 0g trans fat, 42mg cholesterol, 263mg sodium