Released November 7, 2008
MURFREESBORO, Ark. - Once the middle-age spread begins, aging adults are told to eat less. However, aging adults should eat more - more foods with calcium and vitamins D and B-12, said Robbie McKinnon, Pike County extension agent with the University of Arkansas Division of Agriculture.
"Nearly everyone past age 25 has noticed that their body’s metabolism may be a little bit slower," she said. "Combining that fact with lifestyle changes that include less activity and the opportunity to eat more can lead to health problems."
The key is to find more nutrient-dense foods with lower amounts of fat and sugar.
"As you age, blood levels of vitamin B-12 usually decrease," McKinnon said. "Vitamin B-12 is needed to make red blood cells and maintain the central nervous system."
Meat and fish are good sources of vitamin B-12 and proteins needed to maintain cell and organ functions.
"Adequate protein intake and protein reserves are important for older adults, especially during periods of emotional and physical stresses," she said. "Protein helps to prevent muscle loss, which accelerates through middle age and beyond."
Calcium and vitamin D are essential to maintain strong bones and teeth. After age 50, more calcium is needed to prevent osteoporosis. Vitamin D helps the absorption of calcium. It is found in fluid milk, dried milk and fortified cereals. The body can make its own vitamin D when skin is exposed to the sunshine. Several times a week try to take a walk or sit in the sun for 20-30 minutes.
"As you age, minerals in your bones are lost, and bones may get thinner," McKinnon said. "Protect your bones by choosing calcium-rich foods, such as milk, cheese, yogurt, greens, broccoli, sardines, canned salmon with bones, dried beans and peas, tofu and calcium-fortified foods."
Staying hydrated, limiting caffeine and eating high-fiber foods are also important.
"Eat at least one high-fiber food every day to help you get 20-35 grams of fiber each day," she said. "High fiber foods include pears, dried beans and peas, corn, dates, 100 percent bran cereals or potatoes with skins."
Always consult a doctor or other health care professional when you have specific health problems, changes or concerns.
For more information on nutrition and aging, visit http://www.uaex.edu.
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http://www.uaex.edu/news/november2008/1107nutrition_aging.htm
Contact: Lamar James, (501) 671-2187, ljames@uaex.edu
