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FOR IMMEDIATE RELEASE
Contact: Shirley Freyer
Concordia Lutheran Ministries
Tel: 1-724-352-1571 x8266
sfreyer@concordialm.org

Concordia Offers Nutrition Tips for Seniors

Cabot, PA – The theme for this year’s National Nutrition Month is “Nutrition from the Ground Up,” and the American Dietetics Association is reminding people to return to the basics by choosing more fruits, vegetables, whole grains, nuts and beans to create a healthier eating plan. 

Ruth Douthett, Dietetic Technician for Concordia Lutheran Ministries, believes older adults need to pay particular attention to the food choices they make. By adhering to the following nutrition tips, seniors can look forward to living and maintaining a healthier lifestyle.

Get back to basics: Eating right doesn’t have to be complicated. It is important to include plenty of fruits, vegetables, whole grains and low-fat or fat-free milk and dairy products.

Choose your calories wisely: Most older adults need fewer calories to maintain their weight due to decreased muscle mass and decreased physical activity. General estimates for anyone 51 and older are about 2,300 calories per day for men and 1,900 for women. Individual needs vary according to physical activity level, health status and metabolism.

• Too many calories can lead to obesity, high blood pressure, diabetes, heart attack and stroke.
• Too few calories can lead to weight loss, frailty and fatigue

Change it up:  Variety is the spice of life and this certainly applies to the food choices you make. Consume a sufficient amount of fruits and vegetables – two cups of fruit and two and a half cups of vegetables per day are recommended for a 2,000-calorie diet with higher or lower amounts depending on the caloric level. Remember different colors have different nutrients and the darker the color the more nutrients inside.

Be aware of fats: Dietary fats provide energy and essential fats, and help absorb fat-soluble vitamins. Look for foods that have low saturated fats, low trans-fats and low cholesterol. Most people should aim for:

• less than 30 percent of their daily calories from fats
• less than 10 percent of calories from saturated fatty acids
• limited intake of trans fatty acids.
• less than 300 milligrams per day of cholesterol

Make sure your diet includes plant fats such as olive, canola and sunflower oil.

Count your carbohydrates: Carbohydrates are good sources of energy. Most people should aim for 55 – 60 percent of daily calories from carbohydrates. Be sure that at least half of your grain intake is from whole grains and try to spread your carbohydrates throughout the day. 

Fill up on fiber: Dietary fiber is the indigestible component of whole grains, fruits and vegetables. It can help control blood cholesterol and blood sugar and work as a natural laxative. Adults should aim for 20-35 grams of fiber each day. Remember, as you increase your fiber you should also increase your intake of fluids.

Take care of your bones: Consume three cups per day of fat-free or low-fat milk or dairy products.  Dairy products are a good source of calcium that helps prevent osteoporosis. Many older adults may have a decreased ability to digest lactose (milk sugar). Look for lactose-free milk and cheese or a supplement. You can also try calcium enriched soy, rice or almond milk to add a little variety to your diet.

Prevent dehydration: Many older adults have a high risk for dehydration. Adults need about 6 to 10 eight-ounce glasses of water or other fluids each day. Dehydration can cause confusion and urinary tract infections.

Consume adequate protein: Consuming adequate protein can help maintain muscle mass. Suggested intake for an 1800 – 2000 calorie diet is five ounces per day. One ounce of lean meat, poultry, or fish, one egg, one tablespoon peanut butter, ¼ cup cooked dry beans or half an ounce of nuts or seeds is considered a one ounce serving of protein.

Watch the salt: Choose and prepare foods with little salt. High salt intake can lead to high blood pressure and heart attack. Consume less than 2,300 mg. of sodium per day (approximately one tsp. of salt).

Specific needs: Older adults have specific needs, such as Vitamin D for bone health. Vitamin D can be found in milk and dairy products, supplements and spending 15 minutes in the sun.

Exercise: To supplement a good nutrition plan, the best way to manage weight is by getting physically active for at least 30 minutes a day.  If that is too difficult, consider breaking up the activity into 10-minute sessions.

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Douthett discusses all things nutrition on the third Tuesday of every month at a class held at Concordia Haven Apartments. To get involved or receive more information, call the Haven Program Director at 724-352-1571, ext. 8518

For some seniors, establishing and maintaining a regular, nutritious diet is one reason for considering a move to a retirement community. Concordia is offering free, personalized tours of its worry free retirement apartments for individuals wishing to learn more. To schedule a tour or receive more information, call the Havens Admissions Coordinator at 724.352.5378.