Less food, more water and more exercise are included in the new US Department of Agriculture (USDA) age-modified food pyramid. The USDA created the revised Food Guide Pyramid in 2005, with an interactive model available on the Internet so that nutritional requirements can be adjusted by body size, sex, and physical activity levels. They have also created custom Pyramids for pre-school children, and now for adults 70 and older.
Senior citizens have unique nutritional needs including special requirements for nutrients that are depleted in many people over 70. The pyramid emphasizes the need for extra calcium, vitamin D, and vitamin B12 in a diet.
Specifically, the Food Pyramid notes the need for extra:
Calcium: Low-fat dairy and fortified foods are emphasized as rich sources of this bone-healthy nutrient.
Vitamin D: Most elderly people don’t get enough of the sunshine vitamin. The skin’s ability to convert vitamin D to its active form diminishes with age, and many seniors shun the sun for fear of skin damage. Older people can increase their vitamin D intake by eating fortified foods; some people may also need to take a vitamin D supplement to ensure adequate intake.
Vitamin B12: Vitamin B12 deficiency is more common with increasing age, as many people lose the capacity to produce stomach acid, which is necessary for its absorption. It might be wise to take a B12 supplement or talk with your doctor to determine if B12 injections would be beneficial.
Fluids: "Thirsty cues” diminish with advancing age, leaving seniors vulnerable to dehydration. A good rule of thumb is to drink eight 8-ounce glasses of water per day.
Fiber: Select "good carbohydrates" like legumes, whole grains, and fruits and vegetables for fiber sources.
While some nutrients might be lacking in a senior diet, others some seniors may get too much folic acid, which can mask the laboratory diagnosis of vitamin B12 deficiency, potentially leading to neurological damage.
Many medications may deplete important vitamins and minerals from one's body, too. It's important to let your doctor know about all the supplements and vitamins you take daily, and also to find a doctor who understands the importants of adding supplements to the diet to counteract the effects of medication and age.
Visit the Interactive Food Pyramid at the link below:
http://www.mypyramidtracker.gov/
