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Rx for Boomers: Eat Wisely, Drink Plenty, Stay Active

The Washington Post, 3/11/08

Abstract:

Good nutrition is important throughout life, but it takes on special significance in middle age and beyond.

"All the nutritional things that we need to be concerned about as younger adults are even more important as we get older," says Alice Lichenstein, a professor of nutrition at Tufts University.

That's because starting in middle age, the body begins losing about 1 percent of muscle per year. Fat replaces the lost muscle. Since fat cells need fewer calories than muscle cells to survive, metabolism slowly declines. Add to that the inactivity that often occurs with aging, and you need to eat fewer calories — or risk expanding with age.

What makes it trickier is that the requirements for essential vitamins and minerals stay the same or increase with age. That means it takes very wise food choices to avoid falling short on nutrients that control blood pressure and to promote heart health, digestion, immunity and blood clotting...

...To help provide guidance for older adults — and the people who care for them — Lichtenstein and her colleagues at Tufts have crafted a modified food pyramid for those age 70 and older. First published in 1999, it has just been updated to reflect the latest nutritional advice for seniors. But its messages are good for all ages and meant to be used in conjunction with the U.S. Department of Agriculture's Food Pyramid, which today launches My Pyramid Menu Planner, an interactive tool to help make smart food choices easier.

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