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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.
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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.
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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, try for these quantities each day:
milk or cheese, 1 to 1-1/2 cups for men, 2 cups for
women; cereals and breads, 6 servings; fruit, 1 to 2
cups; vegetables, 1-1/2 to 2-1/2 cups; protein, 5 to 7
ounces.
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As you age, you don't need to drink as much water.
True or False?
Answer: False. You should try to consume eight
8-ounce glasses of water, juice, milk or soup each day,
according to the National Institute on Aging. 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.
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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.
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Older people can 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.
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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 sources of calcium are
low-fat or nonfat dairy products and dark green, leafy
vegetables.
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People over 50 don't need to eat as much protein as
younger people.
True or False?
Answer: False. They still need to eat two or
three 3-ounce servings of chicken, fish, eggs, beans or
lean red meat every day.
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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.
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People need less fiber in their diet as they get older.
True or False?
Answer: False. They need the same amount: 20 to
35 grams 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, diverticulosis and
diverticulitis, according to the NIA. Fiber may also
help lower your cholesterol and blood sugar.
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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
other people at church suppers and community centers,
or with friends.
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