|
Eating Well As You Get Older
 Benefits of Eating Well Eating well is vital for everyone at all ages. Whatever your age, your daily food choices can make an important difference in your health and in how you look and feel.
 Eating a well-planned, balanced mix of foods every day has many health benefits. For instance, eating well may reduce the risk of heart disease, stroke, type 2 diabetes, bone loss, some kinds of cancer, and anemia. If you already have one or more of these chronic diseases, eating well and being physically active may help you better manage them. Healthy eating may also help you reduce high blood pressure, lower high cholesterol, and manage diabetes.
Eating well gives you the nutrients needed to keep your muscles, bones, organs, and other parts of your body healthy throughout your life. These nutrients include vitamins, minerals, protein, carbohydrates, fats, and water.
Eating well helps keep up your energy level, too. By consuming enough calories -- a way to measure the energy you get from food -- you give your body the fuel it needs throughout the day. The number of calories needed depends on how old you are, whether you're a man or woman, and how active you are.
Consuming the right number of calories for your level of physical activity helps you control your weight, too. Extra weight is a concern for older adults because it can increase the risk for diseases such as type 2 diabetes and heart disease and can increase joint problems. Eating more calories than your body needs for your activity level will lead to extra pounds.
If you become less physically active as you age, you will probably need fewer calories to stay at the same weight. Choosing mostly nutrient-dense foods -- foods which are high in nutrients but low in calories -- can give you the nutrients you need while keeping down calorie intake.
 Your food choices also affect your digestion. For instance, too little fiber or fluid may cause constipation. Eating more whole-grain foods, fruits and vegetables or drinking more water may help with constipation.
Eating well isn't just a "diet" or "program" that's here today and gone tomorrow. It is part of a healthy lifestyle that you can adopt now and stay with in the years to come.
To eat healthier, you can begin by taking small steps, making one change at a time. For instance, you might buy whole-grain bread, leaner meats, or more fruits and vegetables when you shop.
These changes may be easier than you think. They're possible even if you need help with shopping or cooking, or if you have a limited budget. If you have a specific medical condition, be sure to check with your doctor or dietitian about foods you should include or avoid.
Whatever your age, you can start making positive lifestyle changes today. Eating well can help you stay healthy and independent -- and look and feel good -- in the years to come.
Quiz 1. Eating well is important
A. only for children.
B. only as you get older.
C. at any age.
C is the correct answer. Eating well is vital for everyone at all ages. Whatever your age, your daily food choices can make an important difference in your health and in how you look and feel.
2. Eating well may help prevent and manage
A. heart disease.
B. type 2 diabetes.
C. bone loss.
D. all of the above
D is the correct answer. Eating a mix of healthy foods every day may help prevent heart disease, stroke, type 2 diabetes, bone loss, some kinds of cancer, and anemia. Eating well may also help reduce high blood pressure, lower high cholesterol, and may help manage diabetes.
3. If you become less physically active as you age, you will probably need
A. fewer calories to stay at the same weight.
B. more calories to stay at the same weight.
C. the same number of calories to stay at the same weight.
A is the correct answer. (A) If you become less physically active as you age, you will probably need fewer calories to stay at the same weight. Choosing mostly nutrient-dense foods foods which are high in nutrients but low in calories -- can give you the nutrients while keeping down calorie intake.
4. Which of these may help with constipation?
A. Taking a multivitamin.
B. Drinking plenty of water.
C. Eating less fiber.
B is the correct answer. (B) Drinking plenty of water every day may help with constipation. You can increase your intake of water by eating fruits and vegetables, which have a high moisture content. Not getting enough fiber may cause constipation. Eating more whole-grain foods may help.
|
