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Eating Wisely/Aging Well

Food as Medicine

Oregon State University Extension ServiceSharon Johnson M.S.

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Food as Medicine?

As we age, we need… Less food More nutrient-

dense food Colorful food

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Less Food? Consider using a 9” plate 1/2 the plate should

be vegetables 1/4 quarter should be

whole grains 1/4 quarter should be

proteinSource: Idaho Plate Method

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Nutrient-dense food?

Every day: 2 cups of fruit

Every day: 2 1/2 cups of vegetables

Every day: 3 cups of low fat milk (or an equivalent)

2005 New Dietary Guidelines

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More colorful food? “Your plate should look

like a pile of color crayons”

Colorful foods (red, yellow/orange, blue/purple, green, white) actually prevent disease conditions

Source; www.5aday.com

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The advantages of color in your diet– it treat’s disease Vitamins and minerals Antioxidants (to

neutralize free radicals)

Fiber Lessened likelihood

of overweight/obesitySource: USDA

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Color your food and prevent disease?APPLES: 80 calories of easy

eating Well-packaged fast

food High in calcium, fiber

and potassium

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Color your food and prevent disease…

SPINACH: Contains Vitamin C Important for vision

protection Good source of folate

(folic acid) Fewer calories

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Color your food and prevent disease…BLUEBERRIES: More disease-fighting

antioxidants than any other fruit

Lowers risk of some cancers

Improves urinary tract health

Reverses mental decline

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As we age, we need to….

Select carbohydrates wisely Focus on whole grains Reduce use of processed foods

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Select carbohydrates wisely…

FruitsVegetablesWhole grains

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Really focus on whole grains…

Eat three or more ounce-equivalents of whole grain products each day

Make half your grains whole

Source: www.mypyramid.gov

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Reduce use of processed foods

Read nutrition labels Read nutrition labels Read nutrition labels Read nutrition labels Read nutrition labels Read nutrition labels

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Hydrate (drink enough water)

Make it a habit: Take medications

with water “Eat your water” Remember: older

adults may not recognize the thirst sensation

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As we age, we need to…

Select protein carefully; eat seafood

Eat more beans and legumes

Eat low fat meats, dairy

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As we age, we need…

More healthy fats (olive, canola oil)

“Good” fats (polyunsaturated/ monounsaturated)

As little “hydrogenation” as

possible

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Fats and Aging

Fat is not necessarily bad for you:

20-35% of our calories should be (good) fat

We even need a little saturated fat

NO TRANSFATS

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As we age, we need to….

Focus on smaller portions

Eat more slowly

Increase our fiber intake

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Why is it so hard to eat wisely?

Food choices are not always under our control

Food comforts us Food is

everywhere Eating out is “in”

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What works— How do you eat more wisely? Eat often Watch portions Plan for ‘problem foods’ Keep colorful,

foods handy

Understand that some foods “beckon”.. and some foods “hum…”

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New Dietary Guidelines*

Focus on fruits Vary your veggies Get enough calcium rich foods Make half your grains whole Go lean with protein

*www.healthierus.gov/dietaryguidelines

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Food as Medicine

Presentation:Sharon Johnson M.S.Southern Oregon Research and Extension ServiceOregon State University569 Hanley RoadCentral Point, Oregon 97502541-776-7371 x210s.johnson@oregonstate.edu

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Informational sources Dietary Guidelines for Americans 2005 www.5aDay.org Jean Mayer Human Nutrition Center on Aging Weil Cornell Food and Fitness Advisor, Cornell

University Nutrition Concepts and Controversies (Sizer, F.

Whitney,E.) Wellness Foods A to Z (University of California

Berkley) National Academy of Sciences 2002