Ten Healthy Eating Tips for Seniors (6-10)

6. Calcium rich foods

At menopause, women experience a loss of bone density due to the drop in oestrogen. This loss of bone density places them at risk of osteoporosis and fractures. As a way of countering this bone loss, women can participate in weight bearing exercise and eat calcium rich foods. It is recommended that women over 50 have 1300 mg of calcium daily. Foods high in calcium include dairy products (milk, yoghurt and cheese), calcium fortified soy milk, fish with soft, edible bones (canned salmon, sardines), dried figs, almonds, green leafy vegetables (kale, broccoli) and tofu. A glass of milk, a 200g tub of yoghurt or 200ml of calcium fortified soy milk all provide approximately 300mg calcium. There are also calcium fortified milks available which provide higher amounts of calcium than regular milk. It is important to note that the low or no fat varieties of dairy products still provide the same level of calcium so people can choose these healthier options without compromising on their calcium intake.

7. Vitamin D

In addition to calcium, Vitamin D also plays an important role in maintaining strong bones. Sun exposure is the main way our body obtains Vitamin D. However, ageing decreases the skin's ability to produce Vitamin D so that older women need to have more sun exposure to be able to make enough Vitamin D. Women who do not have a lot of sun exposure (those who spend the majority of time indoors or whose clothing keeps them well covered) are, therefore, at risk of Vitamin D deficiency, particularly in the winter months. While Vitamin D can be found in certain foods (fatty fish, egg yolk, liver and fortified milk) it can be difficult to obtain enough from diet alone. Therefore, women who don't have enough sun exposure may benefit from taking a Vitamin D supplement.

8. Limit alcohol

In the most recent Australian Health Survey, women in the 55-64 year age group had higher rates of drinking at risky levels than women in the 18-24 year age group. These alcohol consumption trends are a concern as the body's ability to absorb and metabolise alcohol decreases with age. Older women, therefore, will actually experience a higher blood alcohol concentration than a younger woman, after consuming the same amount of alcohol. Alcohol use is also linked to a higher risk of breast and possibly bowel and liver cancers in women. The current Australian national guidelines for alcohol consumption recommend that women drink no more than two standard drinks on any day and drink no more than four standard drinks on a single occasion. The guidelines also recognise that older people should take special care with alcohol as it can increase their risk of falls and interact with medications.

9. Include good fats and oils

Previously there was a focus of limiting the intake of all fats and oils in the diet. We now know, however, that fats and oils are not all the same. While saturated fats and trans fats (ie., hydrogenated/partially hydrogenated vegetable fats) should be avoided, we can include some good fats and oils in our diet. These include polyunsaturated and monosaturated oils (canola, sunflower, olive, sesame and peanut oil), as well as those found in avocado, unsalted nuts (almonds, walnuts, brazil nuts, cashews) and seeds (linseeds, pumpkin and sunflower). In addition, omega-3 oils found in oily fish such as salmon, tuna and sardines are also good for us. Omega-3 oils reduce the risk of heart disease and are also thought to prevent depression, Alzheimer's and eye diseases.

10. Find company

In our society eating is often a shared activity. If women are widowed or divorced they may find they lose interest in preparing food as they do not enjoy eating alone. Cooking a meal may seem like a lot of effort to go to for just one person. If women find themselves in this predicament they can try making lunch or dinner dates with family or friends. Joining a local club can also provide an opportunity to enjoy a reasonably priced meal in the company of others. Visiting a farmer's market to buy fresh produce can re-energise an interest in cooking and provide a chance to chat to stallholders and other market goers. If women find shopping for food and cooking has become too difficult to manage they may be eligible for a service such as Meals on Wheels.

What to eat

The Australian Dietary Guidelines provide recommended daily serves of the five food groups for children and adults. Below are the recommendations for women aged 51 and over.

Source: http://www.womhealth.org.au/