Eating optimally is an important part of staying active and feeling your best as you age. Over time, our body’s ability to absorb some key nutrients decreases, so paying extra attention to them can make a real difference. Key nutrients for older adults include protein, vitamin D, calcium, vitamin B12 and fibre. Here are some practical, nourishing tips to help you meet your daily needs for these 5 key nutrients.
Protein
It helps preserve muscle, strength, and independence. It also promotes healing and immunity. Distributing your protein intake across your meals is more effective for maintaining muscle than eating most of it at one meal. Consider including a source of protein at every meal, especially at breakfast, and aim for at least 20 grams each time you eat. High protein foods include eggs, fish, lean meat, poultry, pulses (beans, peas, chickpeas, lentils), nuts, seeds, tofu, and dairy foods.
Vitamin D
It supports bone health and helps absorb calcium. Vitamin D is made by the body when our skin is exposed to sunlight. Since most Canadians do not get enough sunlight and food sources are limited, health professionals recommend adults over 50 take a 1000 IU Vitamin D supplement daily, unless advised otherwise by their health care team.
Calcium
It keeps bones and teeth strong, slows bone loss and reduces the risk of fractures. Excellent food sources of calcium include milk, dairy products, fortified plant-based beverages, canned salmon or sardines with bones, and tofu.
Vitamin B12
It is vital for energy and red blood cell formation, but absorption declines with age. Eat vitamin B12 rich foods like fish, poultry, eggs, dairy and B12 fortified foods or take a daily multivitamin with B12.
Fibre
It supports digestion, heart health, and blood sugar control. Choose more whole grains, vegetables, fruits, pulses, nuts, and seeds.
… and remember hydration — drinking water regularly is important for active aging.
Lucia Weiler is an award-winning Registered Dietitian in private practice who translates nutrition science into life-changing advice for vibrant living and optimal eating at www.weilernutrition.com
RECIPE OF THE MONTH
Beans are nourishing, budget friendly and packed with protein, fibre, and flavour. With canned beans for convenience, this Best Bean Salad comes together in minutes for a tasty, colourful dish that’s perfect for lunch or dinner.
Best Bean Salad
Makes 6 servings
2 large tomatoes, chopped
1 can (540 mL/19 oz.) — mixed bean medley, drained and rinsed
1/4 cup (60 mL) finely sliced red or green onion
1/4 cup (60 mL) chopped cilantro
2 tbsp (30 mL) chopped basil
Dressing:
1 clove garlic, minced
1/4 tsp (1 mL) hot pepper flakes
1/4 tsp (1 mL) ground black pepper
1 1/2 tbsp (22.5 mL) olive oil
2 tsp (10 mL) balsamic vinegar
1 tsp (5 mL) lemon juice
In a medium bowl, combine tomatoes, bean medley, onion, cilantro and basil.
In a small bowl, whisk together garlic, hot pepper flakes, black pepper, oil, vinegar and lemon juice
Pour dressing over bean mixture and toss gently to coat. Cover and refrigerate for at least 1 hour, until chilled, or for up to 2 days.
Tip: Wash cilantro thoroughly, as it may have soil among the leaves
Serving Idea: Add half an egg salad sandwich and a glass of milk for a satisfying lunch.
Recipe first appeared in Dietitians of Canada Cook! (2011)
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