Published: March 29, 2008 11:08 pm         

Getting older? Eat healthier

EDMOND — If you are approaching age 50, your body is getting ready to change drastically.

At about age 50, the body’s metabolism, the rate at which it burns calories, slows considerably. The body digests food differently and the need for healthful meals increases.

As part of National Nutrition Month this month, experts at the University of Oklahoma Health Sciences Center urge Oklahomans to pay attention to changing nutritional needs as they grow older. Good food choices and exercise in your 50s can have a significant effect on your health and quality of life in your 60s, 70s and 80s, experts said, even if you haven’t eaten well before.

“It’s never too late to start,” said Karen Funderburg, a registered and licensed dietitian at the OU College of Allied Health. “The nutritional needs are not all that different than what we recommend for everyone, but special attention is needed after age 50 because of changes in absorption and utilization of nutrients that can lead to subtle health changes over time.”

Nutritional experts suggest Oklahomans age 50-plus follow these guidelines to improve the chance of a healthful, active old age:

• Exercise — Even a little exercise, especially walking, is better than none. Exercise helps maintain and build muscle that is lost as we age, which increases metabolism. Exercise also helps maintain a healthier heart and helps prevent illnesses and some diseases.

• Take supplements — It is important for anyone older than age 50 to consider the need for an age-appropriate multivitamin. If daily intakes of fruits, vegetables and whole grains fall below the recommended amounts, then a daily supplement should be added. Calcium and vitamin D play a key role in bone health. If daily consumption of dairy products and calcium-fortified foods is below three servings, a calcium and vitamin D supplement is recommended.

• Spice it up — After age 40, the number of taste buds decrease, causing many people to eat more bitter and sweet foods. Adding natural herbs and spices to meals can keep food healthy and appealing without adding more salt and sugar.

• Fortify and Fiber — Drink more calcium-fortified juices, yogurt and other products. If you eat cereal, switch to whole-grain cereal, shredded wheat or oatmeal.

• Fruits and veggies — Eat 2 cups of fruit and 2 1/2 cups of vegetables with variety each day. One serving can be a cup of frozen or fresh fruit or half a cup of dried fruit. Vegetables can include soups, vegetable juice, tomato pasta sauce, stir fry or a cup of fresh or frozen vegetables.

     

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