New Dietary Suggestions for Adults 60+

The latest studies are showing that the food you eat every day can make a bigger difference in your health than previously realized. Diet affects your risk of getting some cancers, heart disease and type 2 diabetes. Diet also affects the risk of low bone density and loss of muscle strength with aging.

The best foods for health combine nutrients, such as vitamins, minerals, fats and protein. If those foods also have limited amounts of added sugar, fat or salt added to them, they are called nutrient-dense foods. Foods that are a source of fiber, vitamins and minerals are high in plant chemicals called phytonutrients. Eating nutrient-dense foods regularly is linked to a lower risk of some chronic diseases. The latest guidance from federal health officials is that older adults should focus on nutrients such as potassium, calcium, vitamin D, dietary fiber and vitamin B12. 

With age, a person may lose some of their sense of thirst. The guidelines call for drinking water often. Low- or fat-free milk, including lactose-free options or fortified soy beverages and 100% juice are recommended. Limit beverages that have added sugars or salt. 

The body’s ability to absorb vitamin B12 can decrease with age. Taking certain medicines can also lower absorption. Eating enough protein and fortified foods can help the body get the vitamin B12 it needs, according to consensus papers. Eating seafood, dairy or fortified soy alternatives, beans, peas, and lentils can help maintain muscle mass. Adding fruits and vegetables to your meals and snacks as often as possible, can provide big benefits. 

Think about changing how you view your meals. Turn eating into a social event. Meals are more enjoyable when you eat with others. Inviting friends to join you or take part in a potluck at least twice a week is what some nutritionists recommend. Community centers and places of worship offer meals that are shared with others. There are many ways to make mealtimes pleasing.

Some of the Top Ranked Healthiest Foods

Almonds are close to the top for the healthiest food choice. Nuts eaten whole are considered a protein, in the same category as seeds, meats and eggs. They may also be processed into an oil. However, nuts have more than protein and fat going for them because they are filled with vitamins, minerals, fiber and antioxidants. Almonds are tree nuts and they can add crunch to snack time, salads and dishes that range from appetizers to desserts.

Almonds are a source of magnesium, calcium and folate. Just 1 ounce of almonds meets a large amount of the daily need for vitamin E. Most of the fat in almonds is in the form of monounsaturated fatty acids. This type of fat, when it replaces saturated fat, is linked to improved heart health.

Most people could use more fruit in their daily diet, according to surveys. Apples are a handy and reliable way to check that box every day. Different apple varieties can satisfy taste buds that lean toward tart or sweet. Apples are a good source of fiber. Apple skins have fiber that doesn't break down in water, called insoluble fiber. The inside part of the apple has soluble fiber, which becomes a sort of gel as it travels through the intestines.

Soluble and insoluble fiber help keep food moving in the digestive system and may lower the risk of getting some cancers. Soluble fiber also may lower the risk of cardiovascular disease. As both a vegetable and a source of protein, beans can  be a good addition to every meal. Each type of bean has its own profile of nutrients. However, all beans are low-fat sources of protein and fiber. Beans contain thiamin, magnesium, iron, zinc, folate, phosphorus and potassium.

Dark berries pack powerful punches and blueberries are nutritional powerhouses. Alone, in yogurt, or added to salad, blueberries are packed with phytonutrients. Anthocyanins give blueberries their color and they are linked to memory health, among other benefits. Blueberries contain vitamin K. This vitamin supports the body’s cells, healthy blood flow and calcium processing. Vitamin K works together with manganese, which also is found in blueberries.

Blueberries are considered nutritional superstars because they are a low-calorie source of fiber and vitamin C. About 3/4 cup of fresh blueberries has 2.7 grams of fiber and 10.8 milligrams of vitamin C. Fresh or frozen, blueberries can add color to your plate. When it comes to blueberry treats, such as muffins or bagels, the calories may cost you more than you gain, so read the nutrition labels.

Broccoli is a cruciferous vegetable. That means it is in the cabbage family and has phytonutrients linked to immune health and detoxification. Cruciferous vegetables contain a phytonutrient that contains sulfur, called glucosinolates. They also provide lutein, a compound similar to vitamin A that is linked to eye health. Broccoli is a source of vitamin A, which supports healthy vision. Other cruciferous vegetables include bok choy, broccoli, Brussels sprouts, cabbage, and cauliflower.

Spinach, frozen or fresh, can easily be incorporated into many dishes, including eggs, stews or pasta. Spinach has vitamins A and C, potassium, carotenoids and folate. Some of the carotenoids found in spinach are beta carotene, lutein and zeaxanthin. These phytonutrients support healthy vision, and proper functioning of the body's cells. Spinach also is a source of iron.

John Schieszer is an award-winning national journalist and radio and podcast broadcaster of The Medical Minute. He can be reached at medicalminutes@gmail.com