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Getting Your Diet On Track
Whatever a person’s age, healthy eating, and weight management are essential. As people get older, calorie-burning may be slower, and increasing aches and pains may deter older adults from exercising. However, being overweight increases the risks of diabetes, hypertension, and heart disease. When an older person is overweight, the chances increase that the person will be less mobile, contributing to a negative cycle of inactivity and added pounds. Fortunately, some simple diet changes can put a person on the right track for managing weight.
Increase protein
People lose muscle mass more quickly in older age. Because of this, make sure that the daily diet includes at least 1g of protein for every 2.2lbs of body weight. For someone who is 150lbs, this would be about 68g of protein daily. Look for lean protein sources, such as fish, poultry, whey protein powder, and grass-fed lean beef.
Watch your fiber intake
Fiber helps with weight loss, reduces constipation, and helps lower cholesterol. Adequate fiber intake is also linked with a reduced risk of pre-diabetes, type 2 diabetes, heart disease, and colon cancer. After the age of 50, men should aim for at least 30g of fiber daily, and women should aim for 21g. Aim for a moderate amount of whole grains and lots of vegetables and fruit.
Drink up
Often, thirst can be misinterpreted as hunger. As people get older, hunger cues may be off, and a person may feel hungry when dehydration is the real issue. Aim for at least 64oz of water daily. Also, add hydrating foods like cucumbers, tomatoes, and watermelon into the diet.
Indulge a little
Eating some fun foods in moderation can help people adhere better to a healthy diet. For example, a couple of servings of dark chocolate per week can provide some indulgence while still staying on track. And some foods or drinks can offer health benefits when indulged in moderation. A daily glass of red wine is linked with better weight management, blood sugar regulation, and increased memory.
Why pay attention to weight?
Most adults between the ages of 18-49 gain 1-2lbs per year. However, experts recommend that adults don’t gain more than around 10lbs past the age of 21. Gaining more than that can put a person at 3 times higher risk of developing heart disease, hypertension, type 2 diabetes, and gallstones. And if a person gains more than 20lbs, the risk is even higher.
What else can I do?
Besides eating a healthy diet, older adults should aim for at least 30 minutes of moderate-intensity exercise most days of the week. Getting enough sleep and reducing stress have also been linked to better weight maintenance. For more information about healthy aging, speak with a healthcare provider.
