More than ‘just’ Personal Alarms, Bora Health’s series on Independent Living advice for Seniors. This week – Eating well over 65… Part 2
Community interest company, Bora Health, is the exclusive Australian distributer of the SureSafe Personal Alarm. As part of its continued commitment to elderly Australians in their quest to maintain independent living, Bora Health is launching a series of articles aimed at promoting the health and wellbeing of the baby boomers as they look to make the most of their hard earned retirement years. This week – Eating well over 65… Part 2
For adults over 65, the benefits of healthy eating include increased mental acuteness, resistance to illness and disease, higher energy levels, faster recuperation times, and better management of chronic health problems. As we age, eating well can also be the key to a positive outlook and staying emotionally balanced. But healthy eating doesn’t have to be about dieting and sacrifice. Whatever your age, eating well should be all about fresh, colourful food, creativity in the kitchen, and eating with friends.
Healthy eating over 65: What your body needs
Adults over 65 can feel better immediately and stay healthy for the future by choosing healthy foods. A balanced diet and physical activity contribute to a higher quality of life and enhanced independence as you age.
Food pyramid guidelines
Fruit – Focus on whole fruits rather than juices for more fibre and vitamins and aim for around 1 ½ to 2 servings each day. Break the apple and banana rut and go for colour-rich pickings like berries or melons.
Veggies – Colour is your credo in this category. Choose antioxidant-rich dark, leafy greens, such as kale, spinach, and broccoli as well as orange and yellow vegetables, such as carrots, squash, and yams. Try for 2 to 2 ½ cups of veggies every day.
Calcium – Maintaining bone health as you age depends on adequate calcium intake to prevent osteoporosis and bone fractures. Older adults need 1,200 mg of calcium a day through servings of milk, yogurt, or cheese. Non-dairy sources include tofu, broccoli, almonds, and kale.
Grains – Be smart with your carbs and choose whole grains over processed white flour for more nutrients and more fibre. If you’re not sure, look for pasta, breads, and cereals that list “whole” in the ingredient list. Older adults need 6-7 ounces of grains each day (one ounce is about 1 slice of bread).
Protein – Adults over 65 need about 0.5 grams per pound of bodyweight. Simply divide your bodyweight in half to know how many grams you need. A 130-pound woman will need around 65 grams of protein a day. A serving of tuna, for example, has about 40 grams of protein. Vary your sources with more fish, beans, peas, nuts, eggs, milk, cheese, and seeds.
Important vitamin and minerals
Water – As we age, some of us are prone to dehydration because our bodies lose some of the ability to regulate fluid levels and our sense of thirst is may not be as sharp. Post a note in your kitchen reminding you to sip water every hour and with meals to avoid urinary tract infections, constipation, and even confusion.
Vitamin B – After 65, your stomach produces less gastric acid making it difficult to absorb vitamin B-12—needed to help keep blood and nerves vital. Get the recommended daily intake (2.4 mcg) of B12 from fortified foods or a vitamin supplement.
Vitamin D – We get most of our vitamin D intake—essential to absorbing calcium and boosting muscles—through sun exposure and certain foods (fatty fish, egg yolk, and fortified milk). With age, our skin is less efficient at synthesizing vitamin D, so consult your doctor about supplementing your diet with fortified foods or a multivitamin, especially if you’re obese or have limited sun exposure.
Who is Bora Health?
Bora Health is an Australian, British and American owned and operated community focused company, providing elderly Australians and their families with access to the information, products and services necessary to support affordable independent living. It is the exclusive authorised distributor of the SureSafe Personal Emergency Call System; a non-monitored personal alarm (otherwise known as an auto-dialer or smart-dialer medical alert), telephone based medical alarm system for Seniors.
Click here to buy a SureSafe Personal Emergency Call System for only $229 (including GST and Express Postage). Peace of mind for you, safety and security for your loved one.