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New Food Pyramid Shows Older
Adults the Way to Better Health
Figuring out what to eat can
be challenging — especially if
you're an older adult. As we age,
the need for calories decreases while
our nutrition requirements increase.
Mark D. Pass, M.D., a geriatric and
internal medicine physician at Jersey
Shore University Medical Center,
says, "Getting good nutrition and
staying as physically active as possible
are positive ways for mature adults
to remain functional and prevent
the progression of existing problems,
such as high blood pressure."
Health experts at Tufts University
recently unveiled an updated food
guide pyramid, called the Modified
MyPyramid for Older Adults, which
takes into account some of the unique
nutritional needs of older people.
Breaking Apart the Pyramid
The Modified MyPyramid is targeted
to relatively healthy people age 70 and
older. The printable graphic includes
user-friendly color illustrations of
nutrient-rich foods. It depicts different
ways of buying foods that may
be easier for older adults to prepare,
such as opting for frozen cut vegetables
over raw.
MyPyramid are calcium, vitamin D,
and vitamin B-12 supplements.
"B-12 is a critical vitamin that can
help prevent a specific type of anemia
and is also important in helping prevent
dementia related to nutrition,"
explains Stephen Swartz, M.D., an
internist and geriatric specialist at
Riverview Medical Center. "Calcium and vitamin D work together to
maintain bone health. Having
stronger bones is important for older
adults since many are at risk for
falls and fractures."
The bottom of the pyramid
includes pictures of physical activities
that many older adults may enjoy.
William Boyan, M.D., an internal and
geriatric medicine physician at Ocean
Medical Center, recommends older
adults maximize what they can do
physically to help prevent problems
down the line. "It's important for
older adults to be safe while exercising,
though, and to work within their
physical capabilities," he says.
Tips to Improve Nutrition and Health
So, what does the Modified
MyPyramid recommend for
older adults?
- Choose brightly colored fruits
and vegetables like carrots,
broccoli, apples, and melon,
which are rich in nutrients.
- Opt for low- or nonfat dairy
products. Ideas include yogurt
drinks, part-skim cheese, and
low-lactose milk.
- Choose high-fiber, whole-grain
products. — like oatmeal and
whole wheat bread — which offer many health benefits and help keep
you regular.
- Remember to drink plenty of
fluids. As we age, our thirst
sensation may decrease, but it's still
important to stay hydrated.
- Consider taking calcium,
vitamin D, and vitamin B-12
supplements in addition to eating
a nutritious diet.
- Engage in regular physical activity.
Walking, swimming, gardening,
and housework are all good ways to
stay active.
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