Nutrition in Maturity Healthy Eating Tips

1. Nutrition in Maturity Healthy Eating Tips Health and Wellness

2. Melanie Ajanwachuku, B.S., R.D., a Registered Dietitian and member of the American Dietetic Association (ADA) and C.E.O. and President of A DIETITIANS’ EXCHANGE, L.L.C., has been in Private Practice in Medical Nutrition Therapy, counseling individuals and groups on Diet and Nutrition in the High Desert since 1989. She was the Co-director and Dietitian Consultant, for the 2006 and 2007 High Desert Slim Down Program, using THE DIET ALTERNATIVE**, Melanie has a B.S. in Dietetics from the University of California at Davis and her R.D. from The Commission on Dietetic Registration (CDR), American Dietetic Association and is Certified in Adult Weight Management by the Commission on Dietetic Registration . • Melanie provides Nutrition Consultations for individuals, families, and Medical Groups, Corporate Wellness Consultations/ Professional In-service Training, Health Club Wellness Programs, Local Media, and Nutrition Awareness Seminars for Schools, Hospitals, Churches and Non- Profit Organizations. • Melanie strongly endorses the ADA motto: to serve the public by promoting optimum nutrition, health and Well being, her current practice is confined to individuals and families. She has worked with numerous clients with a wide variety of eating concerns over the years. She uses her experience and knowledge of foods and nutrition to make individualized plans to meet clients' goals. She helps clients work through attitudes and moods that accompany eating habits and teaches clients to use behavior modification to help in choosing foods that will promote the highest level of health. Her individualized nutrition counseling program: The Diet Alternative ** is designed to promote optimum nutrition, health and wellness nutrition as a lifestyle. • Diet counseling services: • Medical & Nutrition Therapy • Weight Loss & Lifestyle Management, and • Wellness Nutrition • For ages 5yrs through mature adulthood • Counseling specific to Adult obesity and weight management, Cardiovascular Disease/Coronary Heart Disease, Childhood obesity, Celiac Disease, Behavioral change, Diabetes, Eating Disorders, Elderly Nutrition, Gastro- intestinal Disease, Men’s Nutrition, Osteoporosis, Pregnancy, Teenage Nutrition, Vegetarian Diets, Women’s Nutrition

3. Idea of Healthy Aging Healthy aging is defined as living a longer, healthier life. And many studies have documented the link between a healthy diet and prevention of age-related or chronic diseases. Adopting a healthy lifestyle that includes regular physical activity, healthy weight maintenance ,adequate rest, avoiding tobacco, and a diet full of healthy foods and beverages can be the best defense against aging. Antioxidant rich foods should be emphasized to ward off and minimize the impact of aging. Our Energy requirements decrease with age due to a loss in lean body mass and a decrease in physical activity. After age 50, energy needs decrease about 5% per decade

4. Tips to Healthy Eating Experts estimate that simply eating at least five servings of vegetables and fruits each day could decrease overall cancer rates by 20 percent. An easy way that we can all work to achieve this is by filling at least two-thirds of our plate with vegetables, fruits, whole grains and beans and one-third or less with fish, poultry or lean meat. Controlling calories to achieve and maintain a healthy means controlling portion sizes. Starting the meal with a salad or low calorie broth soup helps achieve this. Eating a variety of foods better promotes a nutritionally adequate diet which helps prevent food cravings .

5. Healthy eating Limiting high-fat food choices and eating the good fats in controlled portions is very important to support good health. Consume three cups of fat-free or low-fat milk or equivalent milk products every day (organic is a smart choice). Drink plenty of water 6-8 cups a day are still recommended and diuretic beverages like coffee and tea don’t count Consuming at least three or more ounce-equivalents of whole grains per day can reduce the risk of several chronic disease and may help with weight maintenance. Limit Sodium to less than 2,300 mg (approximately 1 tsp. of salt) of sodium per day.

6. The Importance of Breakfast Breakfast is key. It’s your chance to start the day with a healthy meal. Include fiber and protein in the meal to ensure the feeling of satiety for a longer period of time. Breakfast ideas can include a healthy shake, whole wheat toast and almond butter, whole wheat English muffin and peanut butter, etc. Breakfast helps with weight management, blood sugar management, and caloric intake management.

7. Carbohydrates: the source of energy Provide approximately 4 calories per gram of energy. Should make up 50% of total caloric intake. Made up of glucose, which is often called “blood sugar.” Glucose is used to provide a source of energy to the body’s cells. The brain and red blood cells, central nervous system, and kidneys use glucose as their primary energy source.

8. Carbohydrates Complex Starches Dietary fiber Vitamins Minerals Examples of foods: dried beans, soybeans, peas, lentils Plant starches: grains (such as corn, rice, and wheat), their products such as pasta and bread, legumes, potatoes, winter (hard) squashes. Simple Also known as simple sugars Examples sweets- cakes, cookies, candy Sugars added to foods: white sugar, brown sugar, raw sugar, corn syrup, maple syrup, honey, and molasses. High-fructose corn syrup: the sweetener used in soft drinks, fruit beverages, and some other foods. Provides quick energy.

9. Lipids Provide approximately 9 calories per gram of energy. Lipids that are liquid at room temperature are oils while those solid at room temperature are fats. Support growth and development, make hormones, cell membranes, supply energy, carry fat soluble vitamins into the body. Should make up 25-30% of daily caloric intake. Focus on the good fats: Mono(10-12%)and poly unsaturated(10%) fats.

10. Saturated vs. Unsaturated Fat Animal foods contribute the majority of Saturated fatwhereas plant-derived foods supply the majority of polyunsaturated fats. Monounsaturated fats come from both plant and animal foods. Tropical oils such as coconut and palm oils contain high amounts of saturated fats. Many oily fish contain high levels of polyunsaturated fats: examples include salmon, mackerel, herring, fresh tuna, sardines, and trout. Trans fats or hydrogenated fats should be avoided whenever possible.

11. Guidelines on Saturated Fat Intake of Saturated fat is positively related to risk of cardiovascular disease. No more than 10% of total calories should come from saturated fat. Limit intake of animal fats (i.e. beef and butter fat) and the intake of tropical oils such as coconut and palm oil. Decrease intake of commercially prepared cakes, pastries, doughnuts, and French fries.

12. Key Nutrients in Need Getting enough calcium (one’s needs go up as we get older); vitamin D (one’s skin doesn't absorb it as well as one gets older) and vitamin D can help prevent osteoporosis, the leading cause of bone fractures in older adults. The B vitamins: Folate, B6(which may be needed to keep red blood cells healthy and strong).  B12(one’s ability to absorb it from foods can be reduced with aging) may help reduce the risk of heart disease and stroke. Fiber: A varied diet of whole grains, such as 100 percent whole-wheat bread, whole-grain muffins and brown rice can help you reach your goal of 20to 35 grams of fiber daily.

13. Key Nutrients in Need Water: People tend to lose their sensation of thirst as they get older and consequently can easily become dehydrated. Water is essential to your well-being, including regulating body temperature & carrying out waste products, Seniors lose an average of 10 cups of fluid/day, Alcohol, tea or coffee should not be included when calculating fluid intake, because of their diuretic effect. Protein: For older adults, protein needs increase by about 25 %. One OZ of lean meat, fish or poultry provides about 7 grams of protein, a serving of milk or yogurt contains about 8 grams. Peanut butter & eggs are other excellent sources. Protein is also found in grains and vegetables, a well-balanced diet should provide your protein needs.

14. Antioxidants Vitamin A & Carotenoids Carrots, squash, broccoli, tomatoes, cantaloupe, peaches, apricots. Vitamin C Citrus, strawberries, broccoli, tomatoes, limes, green peppers, green leafy vegetables. Vitamin E Nuts, seeds, whole grains, green leafy vegetables Selenium Fish, shellfish, red meat, grains, eggs, chicken, garlic, mushrooms

15. Exercise Beginning in the forties, a loss of 3 to 5% of muscles mass per decade. After age 50, there is a loss of 1 to 2% of muscle per year. The well-known Framingham study showed that 40% of the female population ages 55 to 64, 45% of women ages 65 to 74, and 65% of women ages 75 to 84 were unable to lift 4.5 kg—that’s a 10 pound bag of flour! The decreased muscle mass seen in aging is also associated with decreases in bone density leading to osteoporosis, insulin sensitivity leading to diabetes, and aerobic capacity, leading to cardiovascular disease.

16. Importance of Exercise after 50 To improve your health and fitness, get at least 30 minutes of moderate physical activity most days of the week, preferably daily. Benefits of exercise include: building and maintaining bones, muscles, and joints; helps manage weight; helps control blood pressure and blood glucose levels; enhances flexibility and posture; reduce risk of falls and broken bones; improves your ability to live independently. Include a mix of aerobic, resistance, and balance/flexibility training. Key is: The more you can do, the better! 

17. Importance of Sleep Need seven to nine hours a night .  Though studies show most sleep problems are not related to aging, sometimes medical or emotional conditions linked to getting older can interfere with sleep. Indeed, the National Sleep Foundation reports older adults with four or more health problems are 80% likely to report sleep problems, compared with 53% who report better health. In addition, aging also affects our sleep-wake pattern, causing us to feel sleepy earlier in the evening and wake earlier in the morning – even if we were typically a "night person" before.  Getting enough sleep is particularly important after 50 since a lack can increase the risk of memory problems and depression, as well as nighttime falls. 

18. Summary Research and anticdotal stories verify that a healthy diet as we have defined with Antioxidant rich foods and a daily regimen of moderately intense activity should be emphasized to ward off and minimize the impact of aging. Remember that including adequate rest, avoiding tobacco is equally important in the defense against aging. QUESTIONS?