March: National Nutrition Month

March is National Nutrition Month

Seniors, a Nutritious Diet Means a Happier, Healthier You!
Live Longer, Be Stronger, Sharpen Your Mind, and Feel Better

Every March, the Academy of Nutrition and Dietetics (www.eatright.org) promotes National Nutrition Month. Nutrition is especially important for older adults, as a good diet can reduce the risk of high blood pressure, certain cancers, heart disease, and osteoporosis. Eating right can also give seniors a sharper mind, a greater resistance to disease and illness, higher energy levels, quicker recovery times, healthier immune systems, and can also help managing persistent health problems.

Essential Nutrients for Seniors

  • Water. As our body ages, it loses some of its ability to control fluid levels. As a result, older adults have a decreased sense of feeling thirsty. To avoid urinary tract infections, constipation, and even confusion, be sure to drink plenty of water.
  • Vitamin B. Our stomach absorbs less vitamin B-12 after the age of 50, so it’s important to get the recommended daily amount through fortified foods or vitamin supplements.
  • Vitamin D. Vitamin D is essential to absorbing calcium, mainly through sun exposure. Unfortunately, as we age, our skin doesn’t synthesize vitamin D as well as it once had. Fortified foods or vitamin supplements are also recommended.

Nutrition Tips for Seniors

  • Reduce Salt. Reducing sodium in the diet will help to inhibit water retention and high blood  pressure.
  • Increase Your Fiber. Raw fruits, vegetables, beans, and grains are good sources of fiber. Fiber helps reduce the risk of chronic diseases and helps digestion.
  • Add “Good” Fats to Your Diet. Monounsaturated fats such as olive oil, avocados, salmon, walnuts, and flaxseed are examples. These help control “bad” cholesterol levels and raise “good” levels.
  • Don’t Eat “Bad” Carbs. White flour, refined sugar, and white rice are examples of bad carbohydrates. These carbs provide temporary energy and spikes in blood sugar levels. Good carbs provide long-lasting energy and stable blood sugar levels. Eat whole grains, beans, fruits, and vegetables for a diet rich in good carbs.

Meals for Seniors

  • The Mercer County Nutrition Project for the Elderly provides older persons with nutritionally balanced meals. Suggested donation $1.00/meal. The Pennington Nutrition Site is located in the Hopewell Valley Senior Center, 395 Reading Ave., Pennington, NJ 08534. Call 609-737-3855. For more information on the sites and door-to-door transportation, call 609-989-6650.
  • Meals on Wheels: Call the Burlington County Office on Aging, at 1-877-222-3737. For Meals on Wheels of Trenton/Ewing, call 609-695-3483. Or visit www.mowaa.org.

Read more resources regarding senior nutrition. Download our National Nutrition Month PDF, which contains more great information: “Tips for Eating Well for Older Adults,” and from the Academy of Nutrition and Dietetics: “Eating Right for Older Adults,” “Eating Right with Less Salt,” “Nutrition Sudoku for Adults,” and “Nutrition Word Search for Adults”.

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