Grow older eat smarter

By Jeni Pearce

"We do not stop playing because we grow too old.

We grow too old because we stop playing." Anonymous.

Our lives have changed dramatically over the last few decades. We are now living longer than at any other time in history and there are more of us getting older. We want to enjoy this time and be as well and healthy as possible.

Some people are old in their 60s (influenced by disease, heredity and health habits) while others are still going strong in their 70s, 80s, 90s and 100s. Chronological age is not necessarily an indication of biological age.
We all need to grow old actively. Although you may have worked hard most of you life this is actually not the time to start taking things easy.

If you have remained active throughout most of your life you are more likely to be in better shape.

The benefits of activity and exercise are not bankable. In other words, you can not store away the benefits and call on them at a later date. You need an active working account that requires regular and consistent deposits.

You may believe you can eat well for a few weeks and this will carry you though for a while. But feeling healthy and well comes from regularly making the right lifestyle choices (what you eat and how active you are).
You don't have to become a nutrition saint or run a marathon.

Older New Zealanders do have some special dietary needs and also need to follow the general nutritional guidelines for all New Zealanders.

For a number of reasons - poor food intake and choices, lack of nutrient-dense foods, loss of appetite, and illness - the diet of older New Zealanders can be low in calcium, zinc, vitamin B6 and magnesium, or too high in fat, salt and energy. As energy needs are often lower less food is consumed, reducing the overall nutrient intake.

Therefore it is important that foods rich in nutrients for the amount of energy (kilojoules) they provide, are the baseline of the diet. This is referred to as nutrient-dense foods.

Choosing foods lower in fat and sugar will help to increased the nutrient content of the diet.

Some guidelines:

1. Maintain a healthy weight without being too thin or overweight. Older New Zealanders can be a little heavier than when they were younger. The BMI (body mass index) slightly increases with age, but try to avoid weight gain. Being active will assist with weight control.

2. Eat a varied and nutrient-dense diet. This should include three servings of vegetables (especially green vegetables) daily, at least two fruits (including one citrus fruit daily), six servings of breads, cereals and wholegrains (providing carbohydrates and fibre, B vitamins and some minerals), milk and milk products, lean meats and legumes (cooked dried beans and lentils).

3. Drink plenty of fluids and maintain fluid intake. Around one to two litres or four to eight glasses a day appears adequate. Water, juice, and weak tea and coffee are all suitable. Take care with drinks containing large amounts of caffeine such as strong tea and coffee, and cola.

4. Limit your intake of salt and salty food and eat pre-prepared foods and snacks with large amounts of salt added, only occasionally.

5. Encourage the sharing of meals with friends and family and meal preparation where possible, as eating is a social activity.

6. Don't over-do supplements, or stack nutrients by using several different supplements that contain the same nutrients. Excessive supplement intakes can be harmful and they do not replace a varied balanced diet.
Some food substances which play a role in reducing the risk of cancer, can not be found in supplements.

7. Drink alcohol in moderation - small amounts may be helpful, but high intakes can be harmful and can replace the usual food intake. Add lots of mixers such as soda, water, juice, and ice. Check with your doctor or pharmacist before drinking alcohol if taking medication.

8. Stay active and rediscover exercise. A benefit is that you will need more food to fuel your activity. Start slowly and gradually increase the level of activity at your own pace. Walking is a great exercise for this reason. Eating well will aid recovery, and exercise assists with bowel function. Activities such as gardening, walking, swimming, golf, dancing, and biking all help keep the body in shape. Balance what you eat with how active you are. Exercise also helps protect muscle mass and maintains flexibility.

9. Be heart healthy - watch fats, especially saturated fats. Some fat in the diet is fine, but too much is not healthy. Use the lower fat version of pre-prepared foods and snacks.

10. For cancer protection eat adequate fibre by using wholegrain breads and cereals. Use a variety of foods such as fruit and vegetables, cereals, breads, seeds and nuts to increase fibre intake.

11. Ward off and delay the effects of osteoporosis by protecting bone density. This includes participating in activity that is weight bearing (walking) and strength training. Milk and milk products provide calcium for bones and protein. Choose the lower fat varieties where possible or use thinner slices and smaller servings. At least two servings a day are recommended for men and women - men do get osteoporosis.

12. Lean meats provide protein, vitamins and minerals (especially iron) and one serving per day is recommended. This includes lean beef and lamb, chicken without skin, and fish.

As we age we need to spend some time outdoors as our body's production of vitamin D decreases. This vitamin is made through the action of the sun on the skin and is essential for the absorption of calcium. For more information contact a dietitian, your GP, New Zealand Nutrition Foundation, National Heart Foundation or the Cancer Society.

* Jeni Pearce is one of New Zealand's leading dietitians and sports nutritionists. She works with many regional and national athletes and is the author of seven books, including the highly successful Eat to Compete.