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How Much Do You Know About Senior Nutrition?
Eating a healthful diet is essential for people of every age. But as you age, doing so is especially important to help combat serious illnesses. To assess how much you know about good nutrition, mark the following statements true or false.
Be sure to talk to your doctor before making any changes to your diet.
- You need the same amount of food and calories now as you did when you were younger.
True or False? Answer: False. As an older adult, you may not need as many calories as you did when you were younger. But you still need just as many of the nutrients that healthful food provides.
- Eating a variety of foods is important for seniors.
True or False? Answer: True. In fact, variety is a key part of good nutrition. By mixing healthful foods such as low-fat or nonfat dairy products, whole grains, fruits, vegetables and protein, you will get the essential nutrients you need. You can even eat your favorite foods -- just not as much of them as you used to. If you're over 50, the National Institute on Aging advises trying for these quantities each day: low-fat or fat-free milk, yogurt, or cheese, 2 to 3 cups; cereals and breads, 7 to 8 ounces (at least half of which should be whole grains); fruit, 2 to 2-1/2 cups; vegetables, 2 to 2-1/2 cups; protein, about 5-1/2 ounces.
- As you age, you don't need to drink as much water.
True or False? Answer: False. You should consume plenty of water, juice, milk or soup each day, according to the National Institute on Aging. You can also increase your intake of water by eating fruits and vegetables, which have a high moisture content. Talk to your doctor about how much liquid you should have if he or she has told you to limit your fluid intake. As you age, you may lose some of your sense of thirst, so don't wait until you feel thirsty to drink.
- Seniors often have poor nutrition because they have bad or missing teeth.
True or False? Answer: True. Teeth that are in poor condition or dentures that don't fit correctly may make chewing difficult.
- Older people can always get all the vitamins and minerals they need from food.
True or False? Answer: False. Many older adults need more vitamin D, calcium and folic acid than they can get from their diets and may need to take vitamin supplements. Because of the risk of interactions between supplements and drug therapy, check with your doctor or a registered dietitian before taking a supplement.
- People ages 50 and older need to consume 1,000 mg of calcium a day.
True or False? Answer: False. People 50 and older need 1,200 mg of calcium each day. Good food sources of calcium are low-fat or nonfat dairy products and dark green, leafy vegetables.
- People over 50 don't need to eat as much protein as younger people.
True or False? Answer: False. They still need to eat just as much chicken, fish, eggs, beans or lean red meat every day as younger people.
- Keeping a food diary for three or more days can help you make positive changes in your diet.
True or False? Answer: True. A food diary will help you see exactly what you are eating and when.
- People need less fiber in their diet as they get older.
True or False? Answer: True, but only slightly less. Older adults should still get at least 20 to 30 grams of fiber a day. To boost your fiber intake, choose foods that come from plants -- fruits, vegetables, beans, nuts, seeds and whole grains. Eating more fiber may help prevent constipation and may lower blood cholesterol and blood sugar levels, according to the NIA. Fiber may also help lower your cholesterol and blood sugar.
- People who eat alone are less likely to eat a healthful diet.
True or False? Answer: True. If you live alone, try to eat with friends or with other people at places such as church suppers or community centers.
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