NEWS for North Dakotans
Agriculture Communication, North Dakota State University
7 Morrill Hall, Fargo, ND 58105-5665
September 30, 1999
The diets of many older Americans include a wide variety of foods, but seniors generally should be eating more fruits and drinking more milk, according to an analysis of data from USDA's Continuing Survey of Food Intakes by Individuals 1994-96 (CSFII). To improve the diets of those age 70 and older, a group of USDA researchers based at Tufts University in Boston have proposed modifying the Food Guide Pyramid.
A nutritionist at North Dakota State University supports the proposal because, she says, the nutritional needs of seniors are different compared to other age groups.
"The emphasis on nutrient density is really important," says Joyce Merkel, extension nutrition specialist at NDSU. "In general, seniors tend to need fewer calories because their metabolisms slow and their activity levels drop, but they still require the same amount of nutrients, and in some cases, more nutrients."
The base of the proposed Food Guide Pyramid for 70+ adults would carry an illustration of eight glasses to emphasize the need for seniors to drink 64 ounces (2 quarts) of water a day. Symbols representing fiber would stress the importance of daily fiber intake. Merkel says seniors can increase their daily fiber intake by eating whole foods rather than processed foods. Examples would be eating 100-percent whole wheat bread instead of white and eating whole fruit instead of drinking juice.
Another change evident in the Food Guide Pyramid for 70+ adults relates to the number of daily servings from the five food groups. For example, instead of six to 11 servings from the bread, cereal, rice and pasta group, the Food Guide Pyramid for 70+ adults would recommend six or more servings of bread, cereal (fortified), rice and pasta. Also, seniors would be encouraged to eat three servings from the milk, yogurt and cheese group, rather than two to three servings.
"For the average healthy senior, it's still a good idea to eat low-fat dairy products," Merkel stresses.
Likewise, variety in a senior's selection of meat, poultry, fish, eggs and legumes is important. Merkel says main dishes combining beans, grains and vegetables provide high-quality sources of protein, add fiber to the diet and help minimize saturated fat and cholesterol intake. Lean cuts of red meat also are good choices, as is fish. When adding fat to their diets, seniors should choose limited quantities of liquid forms such as oils.
When seniors select foods from the vegetable group, their choices should be deeply colored. For example, dark green, orange or yellow vegetables contain vitamins A and C, along with folic acid. Also, cruciferous vegetables such as beets, broccoli, cabbage and kale contain antioxidants, plant chemicals that research shows can ward off the threat of certain types of cancer.
"Seniors should chose fresh, canned or dried fruit that is yellow, orange or red," Merkel adds.
As proposed, the Food Guide Pyramid for 70+ adults would feature a flag at its tip to call attention to the possible need for dietary supplements containing calcium and vitamins D and B12. Merkel explains, "Calcium helps keeps bones strong and reduces the potential for osteoporosis, and vitamin D helps the body absorb calcium. It's important for seniors to ingest vitamin D in some form because they can't convert sunlight into vitamin D as well as younger people can. Fortified fluid milk is the best dietary source of vitamin D. A supplement is also an option for some, but excessive doses of vitamin D supplements can be potentially toxic so care must be taken."
Along with aging come changes in a person's digestive system, one result of which may be the inability to absorb vitamin B12, Merkel says. While anemia is most often associated with a vitamin B12 deficiency, forgetfulness is a symptom that may precede anemia.
"Even just a few years ago, you wouldn't have found many nutritionists recommending dietary supplements," Merkel says. "But nutritionists now realize that some seniors may require more vitamins and minerals than they're getting from the foods they eat. However, the decision to take supplements needs to be based on an individual assessment, and in consultation with a health professional."
###
Source: Joyce Merkel (701) 231-7760
Editor: Dean Hulse (701) 231-6136