You are what you eat
Grace Sweeney
As we age, it becomes increasingly important to take care of our health and to provide the body with all the nutrients it needs.
In your 60s and 70s, the body needs less energy from food, but it still needs the same level of nutrients, so it’s important that your diet consists of healthy foods that will benefit the body.
The Irish food board, Bord Bia recommends that adults follow these 7 tips for nutrition as you age.
First up is to mind those muscles by making sure the body is getting a high intake of protein, calcium and vitamin D. A high intake of protein is needed to help preserve strong and healthy bones. Incorporate protein into each meal by including lean meat, chicken, fish, eggs, beans, pulses, and dairy to your diet. Calcium and vitamin D work together to maintain bone strength. Bord Bia recommends 3 portions of dairy a day as part of a balanced diet and for those worried about their weight, low fat and skimmed varieties contain just as much calcium as higher fat versions!
Next is to make sure to include oily fish in your diet. Oily fish boosts heart health and lowers the risks of cardiovascular disease, cancer, age related vision loss and dementia. Aim to include at least one portion of oily fish in your diet each week such as salmon, sardines, mackerel, trout, herring, and shellfish.
Know the importance of gut health and fibre. Keep your bowels healthy by incorporating wholegrain cereals and breads into your diet as well as 5-7 portions of fruit and vegetables a day. Along with keeping your bowels healthy, you will feel fuller for longer and your body will gain a wide range of vitamins and minerals.
As the body ages, the total intake of fat should be reduced for a healthy heart. The NHS recommends replacing saturated fats with unsaturated fats like omega-3 fats. Choose reduced-fat dairy products or dairy alternatives and when cooking use low fat methods such as grilling, steaming and boiling.
Hold the salt! According to the FSAI, the average salt intake of Irish consumers exceeds the World Health Organisations recommendation of 5 grams per day. Cutting down on salt will help prevent high blood pressure, reducing the risk of heart attack and stroke. A good choice for people looking after their hearth health would be fresh red meat as it is naturally low in salt.
Keep the body moving in your old age and include exercise into your everyday routine. This will aid weight management, improve sleep, reduce stress, and maintain healthy bones, muscles, and joints. So, sit less and move more!
Portion control is becoming increasingly important with the majority of older adults in Ireland being overweight or obese. Reduce the risk of overeating by managing portion size. This can be achieved by using a smaller plate, eating slowly, and avoiding eating while watching TV as it’s easy to overeat while distracted.