What Are Dietary Guidelines?

In recent years the Health Promotion Board has developed dietary guidelines for children and adolescents as well as adults. However, older adults have different nutritional requirements and require a separate set of guidelines. While there is much advice on nutrition available through magazines and new media channels, not all of these are science-based and accurate. This set of Dietary Guidelines for Older Adults is specially formulated to be a trusted source of information, and is based on scientific evidence.

Nutritional Needs for Elderly

Your body changes as you get older. You don’t need to eat as much as you used to, so this makes it challenging to get the vitamins and minerals your body requires. Getting older may also increase the likelihood of chronic diseases like high blood pressure, diabetes and heart disease. A healthy diet can provide the nutrients necessary to help protect you from chronic diseases. If you are already living with a chronic disease, a healthy diet can help you manage it better.

It’s never too late to start eating healthily!

Eating a variety of foods from all food groups can help supply the nutrients a person needs as they age. A healthy eating plan emphasizes fruit, vegetables, whole grains and low-fat or fat-free dairy; includes lean meat, poultry, fish, beans, eggs and nuts; and is low in saturated fats, trans fats, salt (sodium) and added sugars.

Eating right doesn't have to be complicated. Start with these recommendations:

• Eat fruits and vegetables. They can be fresh, frozen or canned. Eat more dark green vegetables such as leafy greens or broccoli, and orange vegetables such as carrots and sweet potatoes.

• Vary protein choices with more fish, beans and peas.

• Eat at least three ounces of whole-grain cereals, breads, crackers, rice or pasta every day. Choose whole grains whenever possible.

• Have three servings of low-fat or fat-free dairy (milk, yogurt or cheese) that are fortified with vitamin D to help keep your bones healthy.

• Make the fats you eat polyunsaturated and monounsaturated fats. Switch from solid fats to oils when preparing food.

Add Physical Activity

Balancing physical activity and a healthful diet is the best recipe for health and fitness. Set a goal to be physically active at least 30 minutes every day — this even can be broken into three 10-minute sessions throughout the day.

For someone who is currently inactive, it's a good idea to start with a few minutes of activity, such as walking, and gradually increase this time as they become stronger. And always check with a health-care provider before beginning a new physical activity program.