Middletown Senior Center
21256 Washington Street
Post Office Box 1037
Middletown, California 95461
Phone: (707) 987-3113
Fax: (707) 987-3114
SPECIAL NUTRIENT NEEDS OF OLDER ADULTS
right and staying fit are important no matter what your age. As we get
older, our bodies have different needs, so certain nutrients become especially
important for good health.
Calcium and Vitamin D
adults need more calcium and vitamin D to help maintain bone health. Have
three servings of vitamin D-fortified low-fat or fat-free milk or yogurt each
day. Other calcium-rich foods include fortified cereals and fruit juices,
dark green leafy vegetables and canned fish with soft bones. If you take
a calcium supplement or multivitamin, choose one that contains vitamin D.
people older than 50 do not get enough vitamin B12. Fortified cereal,
lean meat and some fish and seafood are sources of vitamin B12. Ask your
doctor or a registered dietitian nutritionist if you need a vitamin B12
more fiber-rich foods to stay regular. Fiber also can help lower your
risk for heart disease, control your weight and prevent Type 2
diabetes. Eat whole grain breads and cereals, and more beans and
peas—along with fruits and vegetables which also provide fiber.
potassium along with reducing sodium (salt) may lower your risk of high blood
pressure. Fruits, vegetables and low-fat or fat-free milk and yogurt are
good sources of potassium. Also, select and prepare foods with little or
no added salt.
Know Your Fats
that are low in saturated fats and trans fat help reduce your risk of heart
disease. Most of the fats you eat should be polyunsaturated and
monounsaturated fats. Check the Nutrition Facts panel on food labels for
total fat and saturated fat.