Healthy Eating & Nutrition - 3/21

Learn why having a well-balanced nutrition is vital for seniors

Healthy Eating

Although good nutrition and hydration are important at all ages, the elderly population not only requires a well-balanced nutrition; seniors may require additional supplements to meet the body’s demands. The human body requires adequate nutrition for energy, health maintenance and cellular growth. Essential nutrients from good food sources and plenty fluids are consumed by the body. As a result, eating a healthy diet early in life ensures good health for later years in life. So, what is a well-balanced diet? According to the USDA, the body needs six different nutrients to grow and develop, which include: protein, carbohydrates, fats, vitamins, minerals, and water. We will discuss each one. 

Proteins are found throughout the body in almost every part of the body’s cells and tissues such as hair, skin, muscle, bone, cartilage, and blood. Proteins are required for structure function and regulation of the body’s organs. Proteins are made from 20 or more building blocks called amino acids, which provide energy for the body. Excess proteins are either excreted by the kidneys or stored as body fat. The National Academy of Medicine recommends that individuals consume at least 0.8 gm/kg of weight a day. So where do you find proteins? Proteins can be found in multiple sources such as fish, poultry, meat, eggs, milk, cheese, nuts, yogurt, and beans. 

Carbohydrates are also essential parts of a healthy diet providing the human body with several benefits. Carbohydrates occur naturally in plant-based foods however, food manufactures can create processed carbohydrates in the form of a starch or added sugars. Individuals should opt for naturally derived carbohydrates as opposed to processed carbs. Carbohydrates can be divided into three different types. The first is sugar. Sugar is the simplest form of carbohydrate and occurs in natural foods such as fruits, vegetables, milk, and milk products. A few examples are fructose, which is derived from fruit sugar, lactulose, which comes from milk products, and sucrose, which comes from table sugar. A starch is a complex carbohydrate. Complex carbohydrates are made up of many simple sugars bonded together. Some natural starches include vegetables, dry beans, grains, and peas. A fiber is also a complex carbohydrate, but unlike the starch it is undigested and unabsorbed, instead fermentation occurs in the gut that produces hydrogen gases to absorb the fiber. Naturally occurring fibers are found in fruits, vegetables, dry beans, and peas. 

Fats give you energy and help you absorb vitamins. They also play a major role in your cholesterol and therefore, imperative to consume the right dietary amount. There are three types of fats, unsaturated, saturated and trans fats. Unsaturated fats are loosely packed causing them to liquify at room temperature. Unlike saturated fats they contain one or more double bonds in their chemical structure (monounsaturated or polyunsaturated fats). Monounsaturated fats contain only one double bond, examples are canola oil and olive oil. Polyunsaturated fats contain two or more double bonds, examples include safflower oil, sunflower oil, or corn oil. American Heart Association recommends that most of our fat intake come from monounsaturated and polyunsaturated sources, such as nuts, olive oils, avocados, and certain fish (tuna, salmon, and anchovies). Saturated fats acquired its name from its chemical structure. Instead of containing double bonds of hydrogen, the structure is saturated by single hydrogen bonds. These fats turn into a solid at room temperature, such as animal meats, processed meats, pre-packaged snacks, and certain plant oils like coconut. Consuming high amounts of saturated fats will increase your low-density lipoproteins, (LDLs), often called “bad cholesterol”. LDLs acquired this name because it negatively  increases your risk of heart disease through plaque buildup on the body’s arteries. 

Vitamins/minerals are micronutrients that are derived from our foods sources and required to carry certain body functions. Vitamins can be further classified as fat- or water-soluble vitamins. Fat soluble vitamins, A, D, E and K, dissolve in fat and accumulate in the body. Whereas water soluble vitamins such as vitamins C, B6, B12 and folate are absorbed in water and excess vitamins are excreted through urine. Minerals are inorganic elements found in soil and water that are generally absorbed or consumed by animals and plants that we consume. Examples of minerals are calcium, potassium, and zinc.

Water is responsible for many of the body’s normal functions such as regulating body temperature, protecting body organs, moistening mucus membranes, lubricating joints, flushing out waste products, dissolving nutrients and minerals and carrying nutrients and oxygen to cells. The consumption of water as we all know is extremely important because our body weight is made up of about 60% of it. Our body will lose some of this water through sweat, breathing and digestion. Therefore, rehydrating by drinking fluids throughout the day is necessary for one’s health and survival. 

Now that we have identified the major components of a healthy diet, let’s discuss how to successfully create one. According to myplate.gov, half of our plate should be filled with fruits, veggies, or both, at every meal. Women should eat a total of 2-2.5 ounces of veggies per day and men should eat at total of 2.5- 3 ounces of veggies per day. For fruits, women should consume 1.5-2 ounces a day while men should shoot for 2 ounces. Moving to the other side of “My Plate”, one quarter of the plate should be filled with grains at each meal. Women should eat a total of 3 ounces of grain a day, and men should eat 3.5-4 ounces of grains every day. The last quarter of the plate should be filled with protein. Each day, women should consume 5-5.5 ounces, however men should consume 5.5-6 ounces. The “My Plate” design shows dairy plated on the side, however dairy can, and is often incorporated within the dish. On average, adults need 3 cups of dairy each day.

-Inecia Stewart, MSN, CCRN, RN-BC

References:

Anne, M. (December 18, 2018). SFGATE. The Recommended Food Servings on My Plate. Retrieved from https://healthyeating.sfgate.com/recommended-food-servings-myplate-9338.html. on March 14, 2022.

Harvard TH Chan. (2021, December). The Nutrition Source. Retrieved from https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/ On February 3, 2019.
Mayo Clinic. Nutrition and Healthy Eating. (April 17,2020). Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705 on January 25, 2022.
Moll, J. (December 26, 2021). The Differences between Saturated and Unsaturated Fats. Very Well Health. Retrieved from (https://www.verywellhealth.com/difference-between-saturated-fats-and-unsaturated-fats-697517 on March 9, 2022.
Slavin J. L. (2013). Carbohydrates, dietary fiber, and resistant starch in white vegetables: links to health outcomes. Advances in nutrition (Bethesda, Md.), 4(3), 351S–5S. https://doi.org/10.3945/an.112.003491

US Department of Agriculture. (2021, December 19). What is My Plate? Retrieved from https://www.myplate.gov/eat-healthy/what-is-myplate on December 19, 2021.