COLUMN:

Good Food for Thought

Today, Americans can expect to live well into their 80s; in fact, studies have shown octogenarians are the fastest-growing group in the nation. As we get older, however, our nutritional needs change. Some of these differences are due to decreased energy requirements as our level of activity drops; other adjustments should be made because of physical and metabolic changes related to aging itself.

For one thing, people over the age of 50 need fewer calories. Natural hormonal changes result in less muscle and more fat mass in the body. Fat mass utilizes less calories than muscle mass. Exercising daily can reduce these effects, but will not eliminate them. Reducing calorie intake is necessary to prevent obesity, which can complicate chronic conditions such as hypertension, diabetes, arthritis and cardiovascular disease.

To keep bones strong, the over-50 population needs more calcium and vitamin D. These nutrients can be obtained from supplements and low-fat dairy foods such as yogurt and skim milk.

The need for vitamin B6 also rises after age 50. Eating plant-based foods — including whole grains, fresh fruits, and vegetables and legumes (beans, nuts and seeds) — assures adequate intake of vitamin B6.

We don’t need more vitamin B12 as we age, but our ability to absorb it may be affected. To ensure enough B12 is getting into their system, older people should consume foods fortified with B12 or take a supplement containing B12.

Many foods pack powerful substances that can keep you in the best of health. Make sure the following six are in your cart the next time you shop for groceries.

Black Bean Salad 1 ½ Tbsp. fresh cilantro, minced 1 Tbsp. fresh parsley, chopped 1 Tbsp. fresh lime juice ¼ tsp. salt ¼ tsp. black pepper 1 15-oz. can black beans, rinsed and drained ½ c. tomato, chopped ¼ c. avocado, peeled and diced 2 Tbsp. green onions, chopped 1 Tbsp. jalapeno pepper, seeded and chopped 4 c. gourmet salad greens Combine first 5 ingredients in a large bowl. Stir well with a whisk. Add beans, tomato, avocado, onions and jalapeno. Toss well. Cover and chill 2 hours. Serve over salad greens. Serves 4.

Blueberries. They’re loaded with antioxidants that help neutralize free radicals and keep cells healthy. Antioxidants are being studied for their possible role in preventing cancer, controlling blood pressure and slowing the progression of heart disease. Other foods high in antioxidants are pomegranates, spinach, red wine, grape juice and green tea.

Watermelon. A sweet, juicy summer treat, this fruit is high in the phytochemical lycopene, which also can be found in tomatoes, tomato sauce and pink grapefruit. Phytochemicals have been shown to prevent heart disease and possibly prostate and breast cancer.

Spinach. Popeye had it right when he touted the goodness of spinach. This leafy green vegetable is an excellent source of antioxidants and the phytochemical lutein, which studies have shown may slow or prevent macular degeneration, the leading cause of blindness in adults. Substitute spinach for lettuce in a salad once or twice a week if you don’t like cooked spinach.

West Indies Mahimahi ¼ c. fresh lime juice ¼ c. fresh orange juice 3 Tbsp. fresh cilantro, chopped 3 Tbsp. low-sodium soy sauce 2 Tbsp. honey 2 tsp. vegetable oil ¾ tsp. ground allspice ¾ tsp. ground cumin 2 jalapeno peppers, seeded & finely chopped 2 garlic cloves, peeled 2 green onions, chopped 4 6-oz. mahimahi fillets Cooking spray Combine first 11 ingredients in bowl and stir. Place fish in a shallow dish; pour marinade over fish. Cover and marinate in refrigerator 30 minutes, turning once. Prepare grill, broiler or pan. Remove fish from dish, reserving marinade. Place fish on grill rack, frying pan or broiler pan coated with cooking spray. Cook 5 minutes on each side or until fish flakes easily when tested with a fork, basting frequently with reserved marinade. Serves 4.

Whole grains. Legumes and barley are important sources of fiber and are high in vitamin B6. You also can switch from white rice to brown rice, opt for heavy multigrain bread instead of refined white bread, and have oatmeal for breakfast at least three times a week to increase your intake of these important nutrients.

Almonds. Sprinkle almonds on salads and cereal, mix them in stir-fry dishes, munch them instead of candy. Although they’re high in fat, they’re also rich in health-promoting Omega-3 fatty acids and antioxidants. When eaten in moderation, walnuts, sunflower seeds, pecans and hazelnuts also are good for you.

Chipotle Shrimp Cups 36 wonton wrappers Cooking spray 6 oz. reduced-fat sharp cheddar cheese, shredded 1 c. cooked shrimp, chopped 1 c. bottled roasted red bell peppers, chopped 1 c. bottled chipotle salsa 2 c. green onions, chopped Preheat oven to 350°. Fit 1 wonton wrapper into each of 36 mini muffin cups coated with cooking spray, pressing the wrappers into sides of cups. Bake for 7 minutes or until lightly browned. Keep wontons in muffin cups. Combine cheese and remaining ingredients, and spoon about 1 tablespoon cheese mixture into each wonton cup. Bake for 6 minutes or until cheese melts. Remove from muffin cups. Serve immediately.

Probiotics. Probiotics are “healthy bacteria” that aid the digestive tract and possibly the immune response. Stock up on miso, buttermilk and yogurt with acidophilus cultures.

Although some of these healthful substances are found in supplements, it’s not clear whether the nutrients in that isolated form provide the same benefits as those found in their natural state in foods. As a general rule, it’s better to get your nutrients from food sources.

Vicky Chaffin, the Clinical Nutrition Manager at The Queen’s Medical Center, is a Registered Dietitian and Certified Nutrition Support Dietitian. Her phone number is 537-7966. This column provides general medical information only; it is not intended to replace recommendations you would receive from your doctor after undergoing a thorough physical examination.

back to top

© Copyright Generations Hawaii. Designed by Trade Publishing