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Tips for Older Adults
Healthy eating and regular physical activity are keys to good health
at any age. They can lower your risk for obesity, type 2 diabetes,
heart disease, cancer, and other chronic diseases. They can even
help ward off depression and keep your mind sharp as you age. This
brochure offers tips and tools to help people aged 65 and over eat
well and get active. Talk to your health care provider for more
specific advice if you have health problems or concerns. Remember,
it is never too late to make healthy changes in your life.
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A healthy eating plan includes a wide variety of foods. Every
day, you should try to eat:*
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6 to 11 servings of bread, cereal, rice, or pasta. One serving
equals one slice of bread, 1 ounce of ready-to-eat cereal
(about 1 cup of most cereals), or 1/2 cup cooked cereal, rice,
or pasta. |
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3 to 5 servings of vegetables. One serving equals 1 cup of
raw, leafy vegetables or 1/2 cup of chopped vegetables, cooked
or raw. |
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2 to 4 servings of fruit. One serving equals one medium piece
of fruit like an apple, banana, or orange; 1/2 cup of chopped
fresh, cooked, or canned fruit; 1/4 cup of dried fruit; or 3/4
cup of 100 percent fruit juice. |
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3 servings of milk, yogurt, or cheese. One serving equals 1
cup of milk or yogurt, 1 1/2 ounces of natural cheese like
cheddar or mozzarella, or 2 ounces of processed cheese like
American. |
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2 to 3 servings of meat, poultry, fish, dry beans, eggs, or
nuts. One serving of cooked meat, poultry, or fish is 2 to 3
ounces; you should eat no more than 5 to 7 ounces a day. One
cup of beans, 2 eggs, 4 tablespoons of peanut butter, or 2/3
cup of nuts also equal one serving. |
* Servings and serving sizes are from the U.S. Department
of Agriculture/Department of Health and Human Services Food
Guide Pyramid.
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Tips for healthy eating
To help you stay on track with your healthy eating plan,
follow these tips:
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Eat breakfast every day. |
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Select high-fiber foods like whole grain breads and
cereals, beans, vegetables, and fruits. They can help
keep you regular and lower your risk for chronic diseases
like heart disease and type 2 diabetes. |
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Choose lean beef, turkey breast, fish, or chicken with
the skin removed to lower the amount of fat and calories
in your meals. As you age, your body needs fewer calories,
especially if you are not very active. |
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Have three servings of low-fat milk, yogurt, or cheese a
day. Dairy products are high in calcium and vitamin D
and help keep your bones strong as you age. If you have
trouble digesting or do not like dairy products, try
reduced-lactose milk products, or calcium-fortified orange
juice, soy-based beverages, or tofu. You can also talk to
your health care provider about taking a calcium and vitamin
D supplement. |
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Keep nutrient-rich snacks like dried apricots, whole
wheat crackers, peanut butter, low-fat cheese, and
low-sodium soup on hand. Eat only small amounts of dried
apricots, peanut butter, and other high-calorie foods. Limit
how often you have high-fat and high-sugar snacks like cake,
candy, chips, and soda. |
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Drink plenty of water.
You may notice that you feel less thirsty as you get older,
but your body still needs the same amount of water. Aim for
eight to ten 8-ounce glasses of water, unless your health
care provider tells you to drink less because you have heart
or kidney problems. Water-based beverages like milk or juice
count towards your daily amount of water. |
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Planning and preparing your meals
It is easier to eat well when you plan for your meals and make
them enjoyable. Try these tips:
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Grocery shop with a friend. It is pleasant and can help save
you money if you share items that you can only use half of,
such as a bag of potatoes or head of cabbage. |
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Cook ahead and freeze portions to have healthy and easy meals
on hand for days when you do not feel like cooking.
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Keep frozen or canned vegetables, beans, and fruits on hand
for quick and healthy additions to meals. Rinse canned veggies
and beans under cold running water to lower their salt
content. |
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Look for fruit canned in juice or light syrup. |
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Try new recipes or different herbs and spices to spark your
interest in food. Set the table with a nice cloth and even a
flower in a vase to make mealtime special. |
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Eat regularly with someone whose company you enjoy.
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If you are unable to cook for yourself, find out about a
community program in your area that serves meals or delivers
"Meals on Wheels." Call the Eldercare Locator at 1-800-677-1116
for information on the program nearest you.
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Check with your health care provider
If you have a problem eating well, such as trouble chewing or
not wanting to eat, talk to your health care provider or a
registered dietitian. They can give you specific advice on
following a healthy eating plan. Check with your dentist about
caring for your teeth or dentures and your gums.
The death of a loved one or moving from your home of many years
may affect your desire to eat. Talk to your health care provider
if events in your life are keeping you from eating well.
Ask your health care provider if you should take a daily
multi-vitamin/mineral supplement. No pills have been proven to
"stop aging" or "improve your memory." Taking a "one-a-day"
type, however, can help you meet the nutrient needs of your body
every day.
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What is a healthy weight?
Ask your health care provider about a healthy weight for you at
your next appointment. If you start to gain or lose weight and
do not know why, your health care provider can tell you if this
change is healthy for you. If you are underweight, overweight or
obese, you are more likely to have certain health problems.
Health risks of being underweight
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Poor memory |
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Decreased immunity |
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Osteoporosis (bone loss) |
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Decreased muscle strength |
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Hypothermia (lowered body temperature) |
If you are underweight, you may not be getting enough nutrients.
Talk to your health care provider about the best way to gain
weight and meet your nutritional needs.
Health risks of being overweight
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Type 2 diabetes |
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High blood pressure |
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High blood cholesterol |
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Heart disease and stroke |
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Some types of cancer |
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Sleep apnea (when breathing stops for short periods during
sleep) |
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Osteoarthritis (wearing away of the joints) |
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Gallbladder disease |
If you already have one or more of these diseases, ask your
health care provider if a modest weight loss (5 to 10 percent of
your body weight) could help you feel better or need less
medicine.
Do not try to lose weight unless your health care provider tells
you to.
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Tips for safe physical activity
Physical activity is good for your health at every age. If you
have never been active, starting regular physical activity now
can improve your strength, staying power, and flexibility. Being
active can help you live on your own for a longer time and lower
your chance of getting type 2 diabetes, heart disease, and colon
cancer. Whatever activity you choose, follow the safety tips
below:
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Ask your health care provider about ways you can safely
increase the amount of physical activity you do now.
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Take time to warm up, cool down, and stretch. |
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Start slowly and build up to more intense activity.
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Stop the activity if you feel pain. |
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Drink plenty of water. |
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When you are active outdoors, wear lightweight clothes in the
summer and layers of clothing in the winter. |
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Wear sunscreen, sunglasses, and a hat for sun protection.
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Wear shoes that fit well and are right for your activity.
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Getting active
To get started, pick an activity you enjoy. Begin with small,
specific goals such as "I will take a 10-minute walk three times
this week." Slowly increase the length of time and the number of
days you are active.
You can benefit most from a combination of aerobic, strength,
balance, and flexibility activities. Build up to 30 minutes or
more of aerobic activity on most days of the week. Try to do
balance and flexibility activities daily as well. Work toward
doing strength exercises on 2 or 3 days a week.
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Regular aerobic activity can help you to:
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Lose or maintain your weight by burning calories |
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Lower your risk of heart disease and stroke by strengthening
your heart and lowering your blood pressure and cholesterol
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Keep your joints moving and reduce your arthritis pain
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Lower your stress and boost your mood |
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Have more energy |
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Meet new friends by joining a class or walking group.
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Aerobic activities
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walking |
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swimming |
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housework or gardening
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active play with children
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Doing strengthening activities regularly can help you to:
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Keep your muscles and bones strong as you age |
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Increase your strength and independence |
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Reduce your need for a cane |
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Reduce the risk of bone fractures and other injuries, or
recover faster if you are injured |
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Maintain or lose weight because muscle burns more calories
than body fat. |
Strengthening activities
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lifting weights |
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push-ups or sit-ups |
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household or garden tasks that make you lift or dig
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Doing balance activities regularly can help you to:
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Stay steady on your feet |
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Avoid falls. |
Balance activities
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walking heel to toe in straight line
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standing on one foot |
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standing up from a chair and sitting down again without using
your hands |
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Doing flexibility activities regularly can help you to:
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Maintain the movement of your muscles and joints |
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Prevent stiffness as you age |
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Prevent injuries |
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Lower your stress. |
Many activities give you more than just one benefit. For
example, doing chair aerobics using hand weights gives you
aerobic and strengthening benefits. Yoga combines balance,
flexibility, and strengthening benefits. You do not have to do
four separate types of activities each week. Choose what you
like to do and round out your activities from there. Remember,
any amount of physical activity you do is better than none.
Flexibility activities
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stretching
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yoga
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Work physical activity into your day
There are plenty of ways to be active without setting aside a
special time for "exercise." The tips below can help you to add
more activity into your everyday life.
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Take short walks throughout your day. Try a 10-minute walk
before breakfast, at lunchtime, and after dinner. |
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Ride your bike to visit a friend who lives nearby. |
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Clean your house or garage, or wash your car. |
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Be good to yourself
Due to loss of loved ones, health problems, trouble paying
bills, or other reasons, many older people feel lonely, sad, or
stressed in their daily lives. Feelings like these can cause you
to lose energy, not feel like doing anything, not eat enough, or
overeat. Being good to yourself can help you to cope with your
feelings and improve your energy level, eating habits, and
health. Here are some ideas for being good to yourself:
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Get enough sleep. |
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Stay connected with family and friends. |
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Join a walking group, or other social group. |
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Surround yourself with people whose company you enjoy.
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Volunteer or get active with groups in your community.
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Try a part-time job at a place you would enjoy working for a
few hours a week. |
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Watch a funny movie and laugh. |
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Take up a hobby such as playing cards, gardening, cooking, or
dancing. |
Remember, it's never too late to improve your eating plan, be
more physically active, and be good to yourself for a healthier
life.
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Tips for older adults
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Eat breakfast every day. |
|
Select high-fiber foods like whole grain breads and cereals,
beans, vegetables, and fruits. |
|
Have three servings of low-fat milk, yogurt, or cheese a day.
Dairy products are high in calcium and vitamin D and help keep
your bones strong as you age. Or take a calcium and vitamin D
supplement. |
|
Drink plenty of water. You may notice that you feel less
thirsty as you get older, but your body still needs the same
amount of water. |
|
Ask your health care provider about ways you can safely
increase the amount of physical activity you do now.
|
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Fit physical activity into your everyday life. For example,
take short walks throughout your day. You do not have to have
a formal physical activity program to improve your health and
stay active. |
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Get enough sleep. |
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Stay connected with family, friends, and community.
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Additional Reading
Dietary Guidelines for Americans.
U.S. Department of Agriculture (USDA) and U.S. Department of
Health and Human
Services (DHHS), 2000.
Phone: 1-888-878-3256.
Website:
www.usda.gov/cnpp
Eating Well as We Age.
U.S. Food and Drug Administration (FDA), 2000.
Phone: 1-888-463-6332.
Website:
www.fda.gov/opacom/lowlit/eatage.html
Exercise: A Guide from the National
Institute on Aging.
The National Institute on Aging (NIA), 1998.
Phone: 1-800-222-2225.
Website:
www.nia.nih.gov/exercisebook
Exercise: The Key to the Good Life.
The President's Council on Physical Fitness (PCPF), Accessed
July 6, 2001.
Website:
www.fitness.gov/activelife/pepup/pepup.html
Fit and Fabulous as You Mature.
Weight-control Information Network (WIN), 2001.
Phone: 1-877-946-4627.
Website:
www.niddk.nih.gov/health/nutrit/fitfabmature/fitandfab.html
Weight Loss for Life.
Weight-control Information Network (WIN), 2000.
Phone: 1-877-946-4627.
Website:
www.niddk.nih.gov/health/nutrit/pubs/wtloss/wtloss.htm
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Resources
Administration on Aging
Eldercare locator: 1-800-677-1116;
Website:
www.aoa.gov
American
Association for Retired Persons
Phone: 1-800-424-3410;
Website:
www.aarp.org
The
American Dietetic Association
Consumer Nutrition Information Hotline:
1-800-366-1655;
Website:
www.eatright.org
Food and
Nutrition Information Center, U.S. Department of Agriculture
Phone: (301) 504-6409;
Website:
www.nal.usda.gov/fnic
National
Heart, Lung, and Blood Institute
Phone: 1-800-575-9355;
Website:
www.nhlbi.nih.gov
National
Institute on Aging
Phone: 1-800-222-2225;
Website:
www.nia.nih.gov
The
President's Council on Physical Fitness
Phone: (202) 690-9000;
Website:
www.fitness.gov
Inclusion of resources is for information only and does not
imply endorsement by NIDDK or WIN.
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Weight-control Information Network
1 WIN WAY
BETHESDA, MD 20892-3665
Phone: (202) 828-1025
FAX: (202) 828-1028
Toll-free number: 1-877-946-4627
Internet:
www.niddk.nih.gov/health/nutrit/nutrit.htm
E-mail:
win@info.niddk.nih.gov
The Weight-control Information Network (WIN) is a service of the
National Institute of Diabetes and Digestive and Kidney Diseases
of the National Institutes of Health, which is the Department of
Health and Human Services' lead agency responsible for
biomedical research on nutrition and obesity. Authorized by
Congress (Public Law 103-43), WIN provides the general public,
health professionals, the media, and Congress with up-to-date,
science-based health information on weight control, obesity,
physical activity, and related nutritional issues.
WIN answers inquiries, develops and distributes publications,
and works closely with professional and patient organizations
and Government agencies to coordinate resources about weight
control and related issues.
Publications produced by WIN are carefully reviewed by both
NIDDK scientists and outside experts. This publication was also
reviewed by Tamara Harris, M.D., M.S., Chief, Geriatric
Epidemiology, National Institute on Aging; Steven Blair, P.E.D.,
Director of Research, Cooper Institute; and Yvonne Jackson,
Ph.D., Director, Office for American Indian, Alaskan Native and
Native Hawaiian Programs, Administration on Aging.
This e-text is not copyrighted. WIN encourages users of this
e-pub to duplicate and distribute as many copies as desired.
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U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES
National Institutes of Health
NIH Publication No. 02-4993
June 2002 |
Source:
http://www.niddk.nih.gov/health/nutrit/pubs/tipsolderadults/tipsolderadults.htm
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