One challenge we face as we get older is to meet the same nutritional needs we had as a younger adult while consuming fewer calories. The answer is to choose foods high in nutrients in relation to their calories. Such foods are considered “nutrient dense.” For example, low-fat milk is considered more nutrient dense than regular milk. Its nutritional content is the same, but is has fewer calories because it has less fat.
Reducing the overall fat content in the diet as we get older is a reasonable approach to eating a more nutrient-dense diet. About 60 percent of calories should come from carbohydrates, with an emphasis on complex carbohydrates. Such a plan also enhances fiber intake which, along with adequate fluid, helps maintain normal bowel function.
Of course, some seniors need more calories to maintain a healthy weight, and this should be discussed with your doctor. Lean proteins and good fats (olive oil, avocado, walnuts, etc.) can be part of a healthy diet. Everything in moderation!
—Source: Colorado State University Extension;
Good Neighbor Pharmacy Health Connection, March 2014
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