We are here to serve the seniors of our community. 


NUTRITION FOR OLDER MEN

 

     Eating right can keep your body and mind sharp and extend quality of life.

     Older men need:

 

     Calcium and Vitamin D

Older adults need more vitamin D and calcium to help maintain strong and healthy bones.  Calcium-rich foods include low-fat and fat-free dairy foods including milk and yogurt, fortified cereals, non-dairy milks and 100% fruit juices, dark green leafy vegetables, and canned fish with soft bones.  Older adults need three servings of calcium-rich foods and beverages and sources of vitamin D every day.  If you take a calcium supplement or multivitamin, be sure to choose one that contains vitamin D.


    Dietary Fiber

Fiber helps keep bowel functions normal and may influence digestive health by promoting the survival of good bacteria.  Higher intakes of dietary fiber also have been shown to help decrease the risk of developing Type 2 diabetes and heart disease.  Men older than 50 need 30 grams of dietary fiber a day; good sources are whole grains, fruits, vegetables, beans and lentils.   Oatmeal, brown rice and whole-wheat bread are all good sources.  Also aim to eat a variety of fruits and vegetables throughout your day.  For products with a Nutrition Facts label, choose foods with at least 3 grams of dietary fiber per serving.


    Potassium

Increasing potassium intake along with decreasing sodium (salt) may lower your risk of high blood pressure.  Good sources of potassium include fruits and vegetables, such as bananas, sweet potatoes, spinach and white beans.


    Healthy Fats

Most of the fats you consume should come from heart-healthy unsaturated fats.  Try extra-virgin olive oil, canola oil, walnuts, almonds and avocados.

 

Make Calories Count—Most older men cannot eat the way they did in their 20s and maintain a healthy weight.  As men age, they typically become less active, lose muscle and gain fat.  All of these things combined can cause metabolism to slow down.  More physical activity is needed to keep metabolism up—30 minutes per day.