Diet and Activity go Hand in Hand

A number one concern as we age is maintenance of independence, and regular activity goes hand in hand with a good diet to help build a reserve of muscle, bone and cardiovascular endurance to help us maintain our quality of life as we age. Many people complain about not having enough energy to get through their days with satisfaction. Good nutrition, regular activity and a good night’s sleep are all energy assets.

Research has shown that we start loosing strength and muscle in our 20s if we don’t keep moving, but rate of loss increases even more after the age of 50. The good news is that resistance strength training and balanced nutrition, including ingestion of high quality protein such as that found in lean meat and dairy products, can help prevent or reverse the loss of lean body mass, reduce the risk for falling and fracturing bones, and thus contribute to maintenance of independence and a better quality of life.

To help you get everything you need in your diet, start with the Food Guide Pyramid.The whole grains (6-11 servings/day) are at the base of the pyramid. They offer energy, folic acid and other B-vitamins, fiber and great taste. Remember that the word “WHOLE” is the key and refers to the whole kernel of the grain being included, such as in whole wheat breads. There are lots of great hot and cold whole grain breakfast cereals available on the market, and whole grain bagels, breads and muffins are more popular than ever.

Bright colored fruits (2-4 servings/day) and vegetables (3-5 servings/day) also provide many benefits. They contain phytonutrients that contribute to good health and help fight diseases such as cancer, heart disease, macular (eye) degeneration. A good rule of thumb is the deeper the color, the more nutrients the food contains. Strawberries have some of the highest phytonutient levels of any produce item. The National Cancer Institute says that eating more fruits and veggies is one of the most important lifestyle changes we can make, and they recommend eating a minimum of Five A Day.

Lean meat, poultry, fish, dry beans, eggs, and nuts (2-3 servings/day) contribute zinc, iron, protein and other nutrients to our diet. Zinc and iron are important for keeping our immune system healthy. Good quality protein helps us maintain our muscles as we get older.

Low-fat milk and other low-fat dairy foods (2-3 servings/day) are found on the same layer of the Food Guide Pyramid as the meat group, because both groups contain significant amounts of protein but different micronutrients. For example, the low-fat milk foods are a great source of calcium, magnesium, and other vitamins and minerals that help us maintain our bone mass.

Lastly, as we age, our ability to regulate our fluid balance may become compromised, so be sure to include plenty of fluids in your daily diet. There is no rule of thumb, but keep in mind that an activity level that results in sweating requires a higher level of fluid intake. Water is an excellent source of fluid, but so are many fruits, vegetable and juices.