Spring Into Better Nutrition This Month
By Chelsea Reinberg | Health, Food Safety & Nutrition Agent
March is National Nutrition Month®. It is a time to celebrate all things nutrition related and fine tune our eating patterns to fuel our bodies properly. This year’s theme is ‘Fuel for the Future’. No matter what age we are, eating a well-balanced healthy diet can be beneficial and it’s never too late to fuel our bodies for the future!
From childhood to adulthood, each phase of life has unique nutrition needs, including older adulthood. As we age, eating a healthy diet can help us better manage chronic disease, keep our brains healthy and our minds sharp, and improve how we feel overall.
Some key nutrients that are important for older adults are protein, potassium, calcium, vitamin D, dietary fiber, and vitamin B12. Did you know that the body’s ability to absorb vitamin B12 decreases with age and certain medication can affect its absorption? That is why this nutrient is especially important for older adults. Vitamin B12 is found in animal products, including fish, meat, poultry, eggs, and dairy. Bonus, these foods are also rich in protein! Vitamin B12 is also found in fortified cereals and non-dairy milks.
Now let’s talk protein. Why is protein important for older adults? You may have heard the term sarcopenia used by your health care provider. This term refers to age-related muscle loss. Research shows that we begin to lose muscle in our mid-30s, and the rate of muscle loss accelerates after age 60. Adequate protein is important for building muscles and strength. Strong muscles are essential to maintaining balance, preventing falls, and minimizing the extent of injury if you do fall. Protein is also important to support recovery from illness and hospitalization. Eating a variety of protein sources will help you achieve a well-balanced diet. Try mixing up your protein foods. Incorporate a variety of seafood, chicken, eggs, lean meats, beans, peas, lentils, and nuts each week. Don’t forget to incorporate physical activity in your daily routine for optimal muscle health!
Food safety is also critical for older adults. In case you missed it, go back and read the article on food safety for older adults in the Sept/Oct 2022 edition to learn why food safety is especially important for older adults and how to keep yourself and your food safe.
We talked about food, now let’s talk fluids. Dehydration related to low fluid intake is a common occurrence in older adults and cause of hospitalization. Older adults may be at a greater risk of dehydration due to lower total body water, decreased kidney function, medications like diuretics, age-related dementia or Alzheimer’s, and decrease thirst sensation. Water is the best option to hydrate but unsweetened 100% juice and milk/milk alternatives are good choices as well. Fruits, vegetables, and soups can also help you stay hydrated. These foods, in additional to drinking fluids, will help not only prevent dehydration but also help you eat a well-balanced healthy diet.
To learn more about nutrition for different life stages, visit www.myplate.gov/life-stages.
