Like seemingly everything else, what our bodies need changes as we get older. And now, according to recent research, the Food Guide Pyramid is subject to this rule as well.
Researchers at Tufts University have updated the Food Guide Pyramid for older adults. Though it continues to stress nutrient-dense food choices and the significance of fluid balance, it has added extra direction about the kinds of food that might better meet the unique needs of the aging population. There is also a focus on the importance of physical activity.
“Adults over the age of 70 have unique dietary needs,” says researcher Alice H. Lichtenstein, director of the Cardiovascular Nutrition Laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts. “Older adults tend to need fewer calories as they age because they are not as physically active as they once were and their metabolic rates slow down. Nevertheless, their bodies still require the same or higher levels of nutrients for optimal health outcomes.”
The new pyramid emphasizes whole, enriched and fortified grains and cereals like brown rice and 100% whole wheat bread, bright-colored vegetables like carrots and broccoli, deep-colored fruit like berries and melon, low- and non-fat dairy products such as yogurt and low-lactose milk, dry beans and nuts, fish, poultry, lean meat and eggs, liquid vegetable oils and soft spreads low in saturated and trans fat as well as new aspects such as fluid intake and physical activity like walking, housework and yard work.
“As we age there can be a disassociation between how hydrated our bodies are and how thirsty we feel,” says Lichtenstein. “The need for calcium, vitamin D and vitamin B12 can increase as we age and some people find it difficult to get adequate amounts from food alone, especially when calorie needs go down.”
You can see a detailed breakdown of The Modified MyPyramid for Older Adults and print it out here.