Health

Golden Years, Golden Nutrition

A well balanced diet is a good idea for people of all ages and a key factor in maintaining overall good health.

By Nicoletta Sandona
Accredited Practising Dietician

The Australian Dietary Guidelines for Older Australians were developed to ensure continued good health and wellbeing in people aged 65 years and older. Total energy intake may be lower in this group but vitamins, minerals, fibre and protein requirements are the same, if not higher.

Enjoy a wide variety of nutritious foods
This will provide adequate nutrients without the need to rely on vitamin
and mineral supplements.

Keep active to maintain muscle strength and a healthy body weight
Aim for a total of 30 minutes of movement per day. Check with your doctor before starting exercise regimes.

Eat at least three meals every day
Missing out on meals means missing out on vital nutrients.

Eat plenty of cereals, breads and pastas
These foods will help keep you regular and are low in fat.

Eat plenty of vegetables (including legumes) and fruit
Aim for at least 2 serves of fruit and 5 serves of vegetables (11/2 – 21/2 cups) per day.

Care for your food: prepare and store it correctly
Avoid food poisoning by keeping food refrigerated at lower than 5oC or heated to above 60oC. Always wash hands with hot water and soap.

Eat a diet low in saturated fat
Saturated fat increases the risk of heart disease and some cancers. Trim fat off meat and use oils or margarines labelled as mono or polyunsaturated.

Drink adequate amounts of water and other fluids
To keep the kidneys functioning well and to prevent constipation, aim to drink up to two litres per day.

If you drink alcohol, limit your intake
Ease the pressure on your liver – drink up to two standard drinks per day, with two alcohol free days per week. Check with your doctor with regard to any medication you may be taking.

Choose foods low in salt and use salt sparingly
Choose foods labelled as ‘salt reduced’ or ‘no added salt’. Use herbs and spices, garlic and pepper to flavour foods.

Include foods high in calcium
Reduce the risk of osteoporosis by eating low fat dairy foods, nuts and green leafy vegetables.

Use added sugar in moderation
Choose processed foods with less sugar and brush your teeth!

Following these simple guidelines and enjoying your food will help to reduce the risk of diet related disease, allowing you to live an independent and healthy life.