Originally published October 18 2005
Experts say nutrition can help active seniors hold off weight gain
by Mike Adams, the Health Ranger, NaturalNews Editor
As metabolism slows with age, older people find that exercise loses some of its efficacy in stemming weight loss, so experts recommend cutting your calorie intake by five to 10 percent and incorporating more nutrient-dense foods into your diet.
Experts say reducing calories slightly -- say 5 percent to 10 percent -- while boosting intake of nutrient-rich foods can offer just the right metabolic tweak to keep the seniors of tomorrow fit, active and heart-healthy.
''If you're eating fewer calories in order to maintain a healthy body weight as you age, you want to make sure the calories you do comsume pack a lot of nutritional punch,'' said Alice Lichtenstein, professor, Friedman School of Nutrition at Tufts University in Boston.
Flax seed and blueberries may have good dietary properties -- flax is a source of omega-3 fatty acids linked to heart and brain health, while blueberries are rich in cancer-fighting antioxidants -- but no single food is the answer all by itself.
''People want that one super food so they can add it to their diet and just go on with business as usual, but sprinkling flax seed on a chocolate sundae won't make it healthy,'' Lichtenstein said.
``My advice for seniors is the same as the advice I give my teenage daughter: You want a variety of fruits, vegetables and whole grains as a starting point.''
Recent research found that a diet high in folic acid may help protect brain function as we age.
In strawberries, dark leafy vegetables, beans and some fortified grains.
But that doesn't mean stuffing yourself with kale and strawberries is the way to go.
If you're consuming whole grains and lots of fruits and vegetables, you're probably doing pretty well,'' Lichtenstein said.
Look for deep, vibrant colors -- experts call it ''eating the rainbow'' -- in foods such as red peppers, plums, strawberries, kale.
Five to nine servings a day -- and nine is best, says Christine Gerbstadt, a physician and registered dietician in Altoona, Pa.
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