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Healthy,
Enjoyable Eating for Ages 65 to 84
Harriet Kohn, Extension
Nutrition Specialist
Everyone wants to stay
healthy as they age. We all want to reduce the risk of disease if we can.
Nutritional health reflects
all previous stages of development, as well as genetic makeup. Maintaining or
improving good nutrition helps maximize potential for good health, and reduce
the risk of some diseases. Good nutrition, along with other healthy lifestyle
practices, can help maintain health and enjoyment and reduce health care costs.
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Living in a smoke-free
environment
If you smoke, or live
with someone who does, you may want to explore classes to ease the way to
nonsmoking. Stopping smoking reduces the risk of certain cancers and even
can make foods taste better.
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Having hobbies and
activities that interest you
When you are busy with
enjoyable, worthwhile activities, you have a reason to get up in the
morning. If the activities involve you with other people, you also will
meet a social need.
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Exercising regularly
Appropriate physical
exercise can strengthen you. You will feel more like doing things and your
appetite may improve, too. Check with your doctor for an exercise routine
right for you. Exercises, such as walking, stair climbing and bicycle
riding, help keep the minerals in bones and can add to a sense of
well-being. Weight lifting can increase muscles and strength.
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Eating meals with
others
If you live alone you
may need to plan ways of having enjoyable meals often with others. There
are congregate meal programs available in many communities. Contact your
local senior center for information on meals and other opportunities for
socialization.
When you do eat alone,
try to maintain at least a three-meal-a-day schedule. Many people do
better with three meals plus three snacks of a variety of nutrient rich
foods.
Thirst
The ability to tell if you
have had enough fluids may diminish. Be sure to drink four to six cups of
water each day, besides milk and other fluids.
Energy needs
Fewer calories are needed,
especially if your physical activity has been reduced. The need for nutrients
is the same, however, so the nutritional quality of your diet must be kept
high. This means there is not much room for fats or sweets that tend to be
high in calories but low in nutrients.
Taste
Older people have fewer
taste buds than younger people. Adding more spices, especially those low in
sodium, to foods will help make them more flavorful. The following spices and
flavorings are examples of those low in sodium that may be added to foods to
enhance the taste:
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Bay leaf
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Garlic
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Mint
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Pepper
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Curry
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Ginger
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Onions
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Pinch of sugar
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Dry mustard
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Herbs
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Paprika
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Rosemary
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Fruit
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Lemon
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Parsley
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Tomatoes
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Hormonal changes
Estrogen replacement
therapy for post-menopausal women helps maintain calcium in the bone and
reduce the risk of osteoporosis (thinning of the bones that can result in
fractures). The decision to use estrogen is a medical one, however, and is not
appropriate for everyone. Maintaining calcium intake and exercising regularly
are important for both men and women.
Diet modifications
may be ordered by your doctor if you have a chronic disease or condition. It
often is helpful to ask to see a dietitian or to attend a special training
class when the modifications are more complicated. For example, classes are
held in many communities for diabetes and other diseases. If your doctor
orders medicines for you, ask the doctor or your druggist about any related
food recommendations.
Salt and sodium
restrictions may accompany a number of chronic disorders. In general,
moderation in the use of salt and sodium is recommended.
Vitamin and mineral
supplements
Discuss your need for
supplements with your doctor. A well-balanced diet usually supplies the
nutrients you need. If, however, you do need a supplement, choose one that
includes a variety of vitamins and minerals and contains 100 percent or less
of the Recommended Dietary Allowances. If it is a high potency pill, take half
of it a day unless prescribed by a doctor. Just as too few nutrients can cause
problems, so can too high a level.
Poor teeth
When it is difficult to
chew, the texture of foods may need to be changed. Seek expert dental care to
help improve the condition. In the meantime, chop or blenderize your food to
maintain your good nutrition.
Financial problems
Money doesn't always
stretch far enough with inflation and additional medical and other bills.
There are community services available to help you. Contact your local Senior
Center, area Agency on Aging, the Nebraska Department on Aging, and the
Department of Social Services for information on services available.
Maintaining good eating
habits
Maintaining good eating
habits is a challenge for the individual as well as society. Socialization,
volunteer work, hobbies, contact with friends and relatives are desirable to
maintain an interest in life. Mature people who keep current on good
nutritional practices can influence younger relatives, friends and the
community.
Now is the time to take
stock of your eating habits and do something about improving those you can
control. Make one or two improvements at a time, and develop a plan for
following through.
For example, perhaps you
wish to increase your milk intake. Be specific. Write down your goal:
"I will add one cup of
skim milk to my lunch each day."
"Since I am adding the
milk, I will eat only 2 cookies instead of four at lunch."
You cannot keep adding
calories to your normal intake without subtracting calories or the calorie
count could get too high, unless you are underweight.
Following are a number of
paper and pencil exercises to help you identify what you are doing to maintain
good nutritional habits, and where you need to improve. Check up on your
weight, daily food intake, fat practices and your nutritional health as you
get involved in the following sections.
Find your weight range for
your height in the weight table. The lower weights apply usually to women who
have less muscle and bone than men. Smaller-boned people should weigh less
than larger-boned ones.
Another indication of
healthy weight is the differences in measurements of your waist and hips.
Ideally your waist should be smaller than your hips. If your waist measurement
equals or is greater than your hip measurement, you are too heavy.
If you are 10 percent or
more under or over the weight ranges, you are most likely at an unhealthy
weight and need to give special attention to your diet and exercise levels.
Table I. Suggested
weights for adults 35 years and over
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Height¹
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Weight in pounds²
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5'0"
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108-138
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5'1"
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111-143
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5'2"
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115-148
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5'3"
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119-152
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5'4"
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122-157
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5'5"
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126-162
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5'6"
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130-167
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5'7"
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134-172
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5'8"
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138-178
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5'9"
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142-183
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5'10"
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146-188
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5'11"
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151-194
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6'0"
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155-199
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6'1"
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159-205
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6'2"
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164-210
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6'3"
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168-216
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6'4"
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173-222
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6'5"
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177-228
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6'6"
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182-234
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¹ Without shoes
² Without clothes
Source:
Adapted from National Research Council. 1989
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Check (X)
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Yes
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No
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I eat three to five
servings of vegetables each day.
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(One
serving = 1 cup raw leafy greens or 1/2 cup other kinds of
vegetables).
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I eat two to four
servings of fruit each day.
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(One
serving = 1 medium apple, banana, orange or 1/2 cup fruit, fresh,
cooked or canned, or 3/4 cup juice).
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I eat six to 11
servings of breads, cereals, rice and pasta each day.
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(One
serving = one slice bread or 1/2 bun, bagel or one ounce dry cereal
or 1/2 cup cooked cereal, rice or pasta).
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I eat two to three
servings of milk, yogurt, and cheese each day.
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(One
serving = one cup milk or 8 ounces of yogurt or 1 1/2 ounces natural
cheese or 2 ounces processed cheese).
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I eat two to three
servings of meats, poultry, fish, dry beans and peas, eggs and nuts each
day.
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(One
serving = amounts to total 5-7 ounces of cooked lean meat, poultry
or fish a day. Count 1/2 cup cooked dry beans, 1 egg or 2 tablespoons of
peanut butter as 1 ounce of meat).
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If I eat sugar and
sweets, I do so in moderation.
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I keep my fat intake
low most of the time.
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I drink at least six
to eight cups of fluid a day.
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Continue with the
"yes" practices and plan to change the "no" into yes
practices.
Source: Adapted from Dietary Guidelines for Americans, 1990,
USDA and U.S. Department of Health and Human Services
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Check (X)
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Yes
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No
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I trim fat from meat.
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I do not eat skin on
poultry.
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I skim fat from soups
and stews.
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I use little or no
fat on my cooked vegetables.
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I use salad dressing
sparingly.
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I seldom, if at all,
eat deep fried foods.
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I choose skim or
lowfat milk and non-fat or lowfat yogurt and cheese most of the time.
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I check labels on
foods for total and saturated fat in a serving.
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I choose olive or
canola vegetable oils most often because they are lower in saturated
fat.
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Continue with the
"yes" practices and plan to make the "no" into
"yes" practices.
You may want to do your
best to eat well, but have some condition or circumstance that interferes with
this goal. There are warning signs with which you need to be familiar. These
include disease, eating poorly, tooth loss or mouth pain, economic hardship,
reduced social contact, multiple medicines, involuntary weight loss/gain, and
the need for assistance in self-care. These warning signs have been identified
and developed into a checklist by the Nutrition Screening Initiative Project
sponsored by the American Academy of Family
Physicians, the American Dietetic
Association and the National
Council on Aging, Inc.
The Nutrition Screening
Initiative Project recommends that you use the "Determine Your
Nutritional Health Checklist" to find out if you are at nutritional risk.
Directions: Circle the
number in the "yes" column for those statements that apply to you.
For each "yes" answer, use the number in the box as part of your
score. Total all the "yes" numbers for your nutritional score.
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YES
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I have an illness or
condition that made me change the kind and/or amount of food I eat.
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2
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I eat fewer than two
meals per day.
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3
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I eat few fruits or
vegetables, or milk products.
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2
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I have three or more
drinks of beer, liquor or wine almost every day.
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2
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I have tooth or mouth
problems that make it hard for me to eat.
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2
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I don't always have
enough money to buy the food I need.
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4
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I eat alone most of
the time.
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1
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I take three or more
different prescribed or over-the-counter drugs a day.
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1
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Without wanting to, I
have lost or gained 10 pounds in the last six months.
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2
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I am not always
physically able to shop, cook and/or feed myself.
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2
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TOTAL
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Total your nutritional
score. If it's:
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0 - 2
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GOOD! Recheck your
nutritional score in six months.
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3 - 5
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You are at moderate
nutritional risk. See what can be done to improve your eating habits and
lifestyle. Your office on aging, senior nutrition program, senior
citizens center, health department and Cooperative Extension Office can
help. Recheck your nutritional score in three months.
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6 or more
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You are at high
nutritional risk. Bring this checklist the next time you see your
doctor, dietitian or other qualified health or social service
professional. Talk with them about any problems you may have. Ask for
help to improve your nutritional health
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Remember that warning signs
suggest risk, but do not represent diagnosis of any condition.
University of Nebraska Cooperative
Extension
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Information>Healthy,
Enjoyable Eating for Ages 65 to 84
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