Nutritional tips for older women
NUTRITION throughout life is very important; however, when a woman gets older, the risk for certain diseases is much higher than in men.
According to Kirk Bolton, immediate past president of the Jamaica Association of Professionals in Nutrition and Dietetics, people are often advised of the importance of eating healthy, not just to prevent diseases they are predisposed to, but to ensure they are protected against other diseases.
“The benefits of eating healthy includes, but is not limited to, increased mental health, protection against illnesses and diseases, higher energy levels, faster recovery from any illnesses, and if any illness is presented, then one will be able to manage such better,” he said.
“It doesn’t matter your age, eating healthy should ensure that foods are fresh and tasty — so you will have to exercise some amount of creativity in the kitchen. Healthy practices can start at any time. Eat to live and don’t live to eat.”
The nutritionist said it is important for older women to seek out the advice of a nutritionist or dietitian in order to learn more about what is required by their bodies and ensure they practice being physically active.
“These are the tenets for ensuring a healthy life regardless of your age,” he stated.
Of note, he said being overweight and obesity are conditions which predispose people to many of the non-communicable diseases and as such, it is important for women to keep within the healthy weight range, which is below a body mass index of 25.
“Eating from the six food groups is very important, with equal attention to physical activity. When physical activity is mentioned, we are not talking about going to a gym — which is one facility that facilitates this — but you can achieve physical activity by just getting active,” he said.
Below Bolton shares some nutritional tips that older women should note:
1. Eat more fruits
The nutritionist consultant said it is important to juice less and eat more whole fruits. “If you juice, drink immediately as the sugar content will increase [with storage]. Make approximately a quarter of your total intake for the day be from the fruit group. Fruits are packed with vitamins. Try to vary the colour of your fruits to get their full benefits,” he said.
2. Get in your vegetables
Like fruits, Bolton said you want to vary the colours in your vegetable group. “Get in your dark green, leafy vegetables such as callaloo, spinach and broccoli, and yellow and orange vegetables such as carrots and squash. It is recommended that a quarter of your total intake for the day should be from the vegetable group,” he said.
3. Calcium
Bolton said that this mineral helps to maintain bone health as you age and as a result, you will require adequate calcium intake to prevent osteoporosis and bone fractures. “As you get older, your risk for conditions relating to bone health is higher. Older adults (51 – 70 years) need approximately 1,200 mg of calcium a day through servings of milk, yoghurt, or cheese. Non-dairy sources include tofu, broccoli, almonds, and kale,” he said.
4. Staples
Bolton said this food group is rich in carbohydrates and is essential for energy; however, he said it is important to be selective with the foods in your staple group. “Choose the more high-fibre foods such as your yam and banana and sweet potato and less of the less-complex staples such as the rice and flour products,” he said. He added that the group accounts for providing the nutrient carbohydrates which accounts for 60 – 65 per cent of your energy requirement. You should take in almost 40 per cent of your food for the day from the staple group.
5. Food from animals
The nutritionist said this group contains the nutrient protein and adults over 50 will have specific needs. “Those without kidney disease or diabetes need about one to 1.5 grams per kilogram (2.2lbs) of body weight. This means that a woman will need approximately 68 to 102 grams of high-quality protein per day for a person weighing 150 lbs (0.5 g of protein per lb of body weight is close enough). Do not take in your protein in one meal. Ensure the intake of protein is spread throughout the day,” he said. Bolton added that it is very important to vary your sources of protein — instead of relying on just red meat — and include more fish, beans, peas, eggs, nuts, seeds, milk and cheese in your diet. He also pointed out that animal-based protein is richer than the vegetarian source; however, when mixed properly, you can get a good blend of protein.
