HEALTHY EATING IS OFTEN THOUGHT OF AS A CHORE. Renee Korczak, PhD, RDN, CSSD, LD, a registered dietitian nutritionist, says it doesn’t have to be that way.
Healthy eating doesn’t have to be difficult, all it takes is some simple meal planning and preparation so you can create meals that are nutrient-dense and enjoyable. Healthy eating is particularly important in adults age 65 and older to support good health, promote recovery from illness and to maintain overall physical functionality. Korczak shares a few key nutrients that older adults should pay close attention to.
PROTEIN
The process of aging naturally causes the loss of lean body mass. Older adults require more protein than younger adults to help maintain lean body mass and function. Older adults living with a chronic disease or condition require even more protein. To help achieve your protein requirements, aim to include a source of protein at each main meal and snack.
Foods that are high-quality sources of protein include eggs, fi sh, chicken, beef and pork. Plant proteins including soy and quinoa also count as high quality sources of protein. Korczak says if you are struggling to fi t these protein sources into your diet, you may want to talk to your health care practitioner about including an oral nutrition supplement.
How much protein should older adults aim to include at each main meal? Korczak mentions 20–35 grams of protein is a good range to aim for. For example, this can be achieved by eating three scrambled eggs for breakfast (18 grams of total protein), plus one 8-fluid-ounce glass of cow’s milk (8 grams of total protein).
CALCIUM AND VITAMIN D
Both calcium and vitamin D work together to build and maintain healthy bones and older adults often don’t get enough of these two essential nutrients, Korczak says. The Recommended Dietary Allowance (RDA) for calcium for men 51–70 years old is 1,000 mg and for women 51–70 years old it’s 1,200 mg. For vitamin D, both men and women 51–70 years old require 600 IU daily, whereas those older than 70 require 800 IU daily.
To help achieve your calcium and vitamin D requirements, think about including milk, yogurt and cheese in your diet. If you are lactose intolerant and sensitive to dairy proteins, some leafy greens and cruciferous vegetables such as broccoli contain some calcium. Vitamin D is found in fatty fish such as salmon and some fortified foods including orange juice.
MEAL PLANNING
Korczak has a simple approach to help people get into the habit of cooking and preparing their own meals. First, she says, break out each main food group and list the foods you enjoy within that group. For example, in the vegetables group, list all of the vegetables you enjoy eating or would be open to trying. When you’ve finished this exercise for each main food group, pick one or two options from each category and combine them into a meal.
The end goal is to have a balanced and colorful plate that includes a lean protein, a serving of fruits and vegetables, plus whole grains. Including a source of healthy fat while cooking and adding some dairy will also give you an equal balance of nutrients.
Using this approach for lunch, Korczak mentions, you might enjoy a 4-ounce grilled chicken breast, along with 1 cup of mixed salad greens topped with seasonal strawberries, goats’ cheese and an oil-based dressing, and two slices of whole grain bread.
Another way to make meal prep easy is to batch cook a main source of protein and build meals around that protein source. For example, if you are cooking a larger amount of beef brisket in a crock pot, you can use that beef to build a sandwich, wrap, or salad.
PORTION CONTROL
When cooking at home, Korczak suggests using the palm of your hand or a deck of cards as a guide to estimate protein size. This is equivalent to about 3 ounces; plenty for one serving. With fruit, using your fist as a guide when purchasing apples or oranges is helpful. For grains, about ½-cup cooked is appropriate; this would be equivalent to the size of a lightbulb.
With vegetables, you can go all in and not worry about portion, since most of us fail to get enough vegetables in our diet. Vegetables contain key micronutrients and fiber, both of which are needed in your diet. Wondering about the occasional treat? Korczak says you can still make room for a treat from time to time and not feel guilty about it.