Council on Aging Senior Guide 2012 - 174

COUNCIL ON AGING ORANGE COUNTY

Healthy Eating After 50
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A woman who is not physically active needs about 1,600 calories ; who is somewhat active needs about 1,800 calories; and who has an active lifestyle needs about 2,0002,200 calories. A man who is not physically active needs about 2,000 calories; who is somewhat active needs about 2,200-2,400 calories; and who has an active lifestyle needs about 2,4002,800 calories. Here’s a tip: Get at least 30 minutes of moderate physical activity on most, if not all days of the week. How Much Is on My Plate? How does the food on your plate compare to how much you should be eating? For example, one very large chicken breast could be more from the meat/beans group than you are supposed to eat in a whole day. Here are some general ways you can check:
n n n n n n n 3 ounces of meat, poultry, or fish = deck of cards ½ cup of fruit, rice, pasta, or ice cream = ½ baseball 1 cup of salad greens = baseball 1-1/2 ounces of cheese = 4 stacked dice 1 teaspoon of butter or margarine = 1 dice (or die) 2 tablespoons of peanut butter = ping pong ball 1 cup of flaked cereal or a baked potato = fist

As you get older, you might not be able to eat all the foods you used to eat. For example, some people become lactose intolerant. They have symptoms like stomach pain, gas, or diarrhea after eating or drinking something with milk in it, like ice cream. Most can eat small amounts of such food or can try yogurt, buttermilk, or hard cheese. Lactose-free foods are available now also. Your doctor can test to see if you are lactose intolerant. Is it harder to chew? Maybe your dentures need to fit better, or your gums are sore. If so, a dentist can help you. Until then, you might want to eat softer foods that are easier to chew. Do I Need to Drink Water? With age, you may lose some of your sense of thirst. Drink plenty of liquids like water, juice, milk, and soup. Don’t wait until you feel thirsty. Try to drink several large glasses of water each day. Your urine should be pale yellow. If it is a bright or dark yellow, you need to drink more liquids. Be sure to talk with your doctor if you have trouble controlling your urine. Don’t stop drinking liquids. There are better ways to help bladder control problems. What about Fiber? Fiber is found in foods from plants—fruits, vegetables, beans, nuts, seeds, and whole grains. Eating more fiber might prevent stomach or intestine problems, like constipation. It might also help lower cholesterol, as well as blood sugar. It is better to get fiber from food than dietary supplements. Start adding more fiber slowly. That will help avoid unwanted gas. Here are some tips for adding fiber:
n n n n Eat cooked dry beans, peas, and lentils often. Leave skins on your fruit and vegetables if possible. Choose whole fruit over fruit juice. Eat whole-grain breads and cereals.

Read the Label At first, reading labels on many packaged foods may take some time. The facts there can help you make better food choices. Labels have a Nutrition Facts panel. It tells how much protein, carbohydrates, fats, sodium, key vitamins and minerals, and calories are in a serving. The panel also shows how many servings are in the package— be careful because sometimes what you think is one serving is really more. Each can, bottle, or package label also has an ingredients list. Items are listed from largest amount to smallest. Having Problems with Food? Does your favorite chicken dish taste different? As you grow older, your sense of taste and sense of smell may change. Foods may seem to have lost flavor. Also, medicines can change how food tastes. They can also make you feel less hungry. Talk to your doctor about whether there is a different medicine you could use. Try extra spices or herbs on your foods to add flavor.
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Drink plenty of liquids to help fiber move through your intestines. Should I Cut Back on Salt? The usual way people get sodium is by eating salt. The body needs sodium, but too much can make blood pressure go up in some people. Most fresh food contains some sodium. Salt is added to many canned and prepared foods. People tend to eat more salt than they need. If you are over age 50, about 2/3 of a teaspoon of table salt--1500 milligrams (mg) of sodium--is all you need each day. That

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Council on Aging Senior Guide 2012

Table of Contents for the Digital Edition of Council on Aging Senior Guide 2012