Nutritionists insist that we should stuff our elderly loved ones with every calorie possible, which can become a difficult task due to their poor appetite. But is calorie intake really the main target of good nutrition for the seniors?
Recent news from the National Institute on Aging make us look at the problem from quite a different angle.
Overweight people participating in this study who cut their calories by 25 percent for six months have reduced insulin levels and core body temperature (deep inside the body) - two markers for which lower levels have been associated with increased longevity in humans.The results of the study are published in the Journal of the American Medical Association; April 2006.
On the other hand, we know that even young people who are able to digest just about anything, often get all needed nutrients loaded with too many calories, which they have to spend (burn) by strenuous workouts. The elderly can do neither, plus the above mentioned advice to further reduce calories - and the nutrients coupled with them?!
The simplest tip for seniors: Avoid "empty calories" - foods and drinks with a lot of calories, but not many nutrients — for example, sugar, pastries made of refined flour, chips, cookies, sodas, etc.
Follow the Dietary Guidelines for seniors. Have foods belonging to each of food group in the following quantities:
Whole grains: 5-10 ounces
Vegetables: 2 to 3.5 cups. Try to choose all possible colors because they supply you with different nutrients.
Fruits: 1.5 to 2.5 cups, better in season and local produce!
Diary: 3 cups of milk or yogurt, up to 6 ounces of cheese
Protein foods: 5 to 7 ounces of lean meat, poultry, or fish, plus dry beans, eggs, and nuts
Fiber: Leave skins on your fruit and vegetables if possible. Choose whole fruit over fruit juice. Take sugar-free fiber supplement like Psillium husk, with plenty of water.
Recent news from the National Institute on Aging make us look at the problem from quite a different angle.
Overweight people participating in this study who cut their calories by 25 percent for six months have reduced insulin levels and core body temperature (deep inside the body) - two markers for which lower levels have been associated with increased longevity in humans.The results of the study are published in the Journal of the American Medical Association; April 2006.
On the other hand, we know that even young people who are able to digest just about anything, often get all needed nutrients loaded with too many calories, which they have to spend (burn) by strenuous workouts. The elderly can do neither, plus the above mentioned advice to further reduce calories - and the nutrients coupled with them?!
The simplest tip for seniors: Avoid "empty calories" - foods and drinks with a lot of calories, but not many nutrients — for example, sugar, pastries made of refined flour, chips, cookies, sodas, etc.
Follow the Dietary Guidelines for seniors. Have foods belonging to each of food group in the following quantities:
Whole grains: 5-10 ounces
Vegetables: 2 to 3.5 cups. Try to choose all possible colors because they supply you with different nutrients.
Fruits: 1.5 to 2.5 cups, better in season and local produce!
Diary: 3 cups of milk or yogurt, up to 6 ounces of cheese
Protein foods: 5 to 7 ounces of lean meat, poultry, or fish, plus dry beans, eggs, and nuts
Fiber: Leave skins on your fruit and vegetables if possible. Choose whole fruit over fruit juice. Take sugar-free fiber supplement like Psillium husk, with plenty of water.
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