Elderly Diet plans consider that the older you get, the fewer calories you need to eat. Your body composition is changing and you tend to be less active. You can hold some of those changes off if you exercise, but your body will generally need less fuel no matter what you do.

To further complicate matters, your nutrition needs stay the same—and in some cases increase. It kind of makes you wonder how you are supposed to eat good food without gaining weight.

Fortunately for you, the folks at the Human Nutrition Research Center on Aging (HNRCA) at Tufts University were one step ahead of you. They have taken all of the knowledge that has been gleaned over the last 20 years and used it to come up with a modified Food Pyramid Guide for an elderly diet plan for  people aged 70 and older.

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There are four big differences between the old Food Pyramid and the Tufts’ version. These have to do with water, fiber, antioxidants, and supplements.

Elderly Diet : The Tufts’ Food Guide Pyramid Explained

Water

The Tufts’ Food Pyramid had eight 8-ounce glasses of water at its base. As people age they often lose some of their thirst sensation. This is right at the time when you are at increased risk of developing constipation and dehydration. In addition to drinking water, you will want to include more fluids into your life in general. Some foods and drinks that will help are soups, vegetable juice, broths, and fat free milk.

Antioxidants

The researchers recommend that mature adults consume dark, leafy greens like spinach and chard. They also recommend you eat orange and yellow vegetables like sweet potatoes and squash. Pick a variety of colorful fruits (strawberries, mangos, and blueberries, for example) that are high in vitamins A and C and folic acid.

Fiber

This is the time when fiber is extremely important. Stick to whole wheat and whole grain products that are high in fiber and nutritionally dense. White potatoes aren’t included in this list because they are filling but less nutritious than their sweet potato relatives. Remember that you get fiber from whole fruits and vegetables as well. Don’t just drink fruit juice. You are missing out on a lot of fiber that way.

Supplements

The new 70+ pyramid also has something else that the regular pyramid doesn’t have. There is a flag at the top to remind mature adults that they might not absorb enough vitamins through food intake. In English, this means you might not get all of the vitamins you need out of your food. You might need a supplement.

The key word in that sentence is the word ‘might.’ Do not automatically reach for the pills. Talk to your doctor. He can tell by examining you whether or not a supplement is a good idea. Some of the vitamins you might need include calcium, Vitamin D, and B12.

This pyramid was designed with the healthy, mobile 70+ person in mind. If you have chronic or serious health problems you should consult your doctor about how your condition (and the medication you are taking for it) affects your nutrition requirements. You may need to take in more of one nutrient or avoid certain foods like the plague.

If you’re smart you will consult your doctor or a registered dietician or nutritionist anyway. This is your health we are talking about. Take it seriously.

You can get a copy of the new Food Guide Pyramid for Older Adults at www.nutrition.tufts.edu.

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If you’ve been a white rice, white bread kind of person for most of your life, whole wheat products might be something of a trial. Brown rice doesn’t taste like white rice. Whole grain, Omega 3 flax seed bread doesn’t taste like your good ol’ Wonder bread. If you go into it thinking it will you are going to have problems.

Most white to whole wheat converts (like me) spent time choking it all down until we got used to the taste. Many people try this method but few stick with it long enough to get used to the whole wheat stuff. Having gained a few years since then I know that there is an easy way and a hard way for everything. The hard way is to go cold turkey and choke it all down until you get used to it. The easy way involves making your whole grain choices more palatable.

White flour, white bread, and white rice are all essentially bland foods. The natural, “nutty” taste has been taken out of them by the refining process. You have to get your taste buds accustomed to tasting actual flavor from these products.

I know that this sounds like garbage to a lot of you. You may be thinking that white right, white bread, etc. isn’t bland. It has a taste and you like it. I am going to suggest that you are merely used to the way it tastes. When you eat bread you expect it to taste a certain way. If it doesn’t, the bread then qualifies as “bad.” The key to switching over from white to brown is to make your taste buds expect the brown rice, whole wheat taste.

You do this by intensifying the taste, not toning it down. Here are some guidelines that will help you do just that. Please note that some of these products contain sodium. If you are on a sodium-restricted diet, check with your doctor before trying these techniques.

How to Spice up Brown Rice

Cook the brown rice in the low sodium broth of your choice. You can make your own broth (which will lower the total sodium content further) by boiling all the tag ends of a chicken carcass (heart, neck, giblets, bones, scrap meat) in 6-8 cups of water.

You can make vegetable broth by boiling 6-8 cups of water and adding 2 cups of whatever vegetables you have lying around your refrigerator. Boil either concoction for 30 minutes to 1 hour. Allow to cool, then strain out the solids and throw them away.

Add a small amount of a strong tasting cheese. Add two tablespoons of Parmesan or Pecorino Romano cheese to the rice after it’s done cooking. A little goes a long way to creating a tasty dish. If you cook your rice in broth and use the cheese you will taste a little bit of heaven.

Add in flavorful vegetables. When the rice is almost done, chop up 1 cup of your favorite vegetables into very small pieces. You can use a food processor for this if you have one. Sauté them in a little olive oil, garlic, and 1 Tbsp. of the Mrs. Dash no-salt blend of your choice. When the rice is done, either stir the vegetables in or serve on top.

Of course, you may do all three of these things to your rice at once, but that may be overkill. Play with different combinations to see which you like the most. If you regularly cook your brown rice with flavorful ingredients you will soon come to like the taste of brown rice by itself. It is strange, but true.

How to Enjoy Whole Wheat

This is where having your own bread machine really comes in handy. You can usually pick one up at a garage sale for $20 or less. You can make the transition to whole wheat bread less traumatic by gradually adding in more whole wheat flour to your mix.

Let’s say your recipe calls for two cups of white flour. Make that 1 ¾ cups of white flour and ¼ whole wheat flour. Eat that for a while. You may taste a slight difference, but it won’t be too noticeable. After you become accustomed to that, make your bread with 1 ½ cups of white flour and ½ cup of whole wheat flour. Eat that for a while.

Keep increasing the whole wheat flour until you have the mix at 1 cup of white flour and 1 cup of whole wheat. Once you can eat this you are ready to go to 100% whole wheat. You will want to get special directions for making 100% whole wheat bread because the methods are a little different. Note: Use whole wheat pastry flour when making bread so the bread will rise like it’s supposed to.

Use this same method to change your regular pancake, muffin, and pie crust recipes into healthy, whole wheat versions. You will be eating the majority of your grains from whole wheat in no time—and you will actually like the taste.

These are the two hardest transitions for most people. If you work at it slowly and consistently, you will soon find that your old favorites taste a little like bland cotton candy—there is no substance to them. It takes your body about three weeks to get used to something new. Be patient. After less time than you think, you will enjoy your new eating habits.

An old dog can learn new tricks. Don’t let anyone tell you any different. That old dog is just smart enough to question why he should do it. You know why eating this way is worth while. You will adapt.

Looking For Specific Age Information?
Health Issues Over 40 50 60 70 – Elderly
Exercises in Your 40s 50s 60s 70s – Elderly
Foods / Diet After 40 50 60 70 – Elder

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