FOLLOW THESE GOALS FOR A HEALTHY DIET IN RETIREMENT
Hypertension, heart disease and diabetes – three preventable diseases that are the result of modern lifestyles. No matter which one you are diagnosed with, medications are immediately prescribed and dietary modifications are recommended. Unfortunately, few people make the needed changes in their diets while it might still do them some good. Instead, they take the pills and hope for the best.
Then by the time they’re ready to retire, there is little that a change in diet can do to reverse the damage from eating too much saturated fat, sodium and sugar. The most they can hope for is the ability to juggle all the overlapping conditions and restrictions.
So what are the dietary goals for those in retirement?
Aging results in changes in normal digestion and absorption, which impact your nutrient requirements, along with the effects of multiple medications and long-standing diseases. That is why most nutrition research does not typically include subjects older than 55 – there aren’t enough “healthy” people in that age group to study.
Consequently, there is no simple diet plan for the over 60 crowd. But there are three important areas to focus on until you can get a thorough nutritional assessment and individualized dietary plan from a registered dietitian.
While there is no one diet that fits all, we do know that a more nutrient dense one is important. That means your diet should be made up foods that provide more nutrients in fewer calories because calorie needs go down with age while nutrient requirements increase. Nutrient dense foods include:
- Colorful fruits and vegetables, including fresh, frozen, canned, dried and juice
- Lean cuts of meat, skinless poultry, fish, eggs, beans
- Low fat and fat free milk, yogurt and cheese
- Whole grains and cereals and the products made from them, like whole wheat bread and pasta
Meals can easily become repetitious and monotonous, and that’s not a good. Variety is important both within each food group and throughout the year to be sure all of the nutrients you need are available from the foods in which they are naturally found.
It can be as simple as adding something new to your menu each week. Try a different type of apple or a frozen vegetable medley containing edamame (they’re soybeans!). Have cornmeal polenta as a side dish or black beans in your salad.
Ease Up on Extras
There are many things people enjoy eating and drinking that add little nutritional value to their diets, but do add calories. These extras include cake, cookies and candy and the butter, cream cheese and other spreads added to foods. While it is not necessary to give them up entirely, it is important to eat them less often and in smaller portions or to use lower calorie substitutes for them when available.
For example, a slice of peach pie can be replaced with a dish of sliced peaches (fresh, frozen or canned in unsweetened juice) topped with 2 crushed ginger snaps as a way how to have your pie and eat it, too!
Are you ready to change your eating habits for the better?