Nutritional Quarterly THE AREA AGENCY ON AGING OF SOMERSET COUNTY ● AUGUST 2014

MyPlate for Older Adults New icon provides , fluid and physical activity guidance, corresponds with federal government’s 2010 Dietary Guidelines

Nutrition scientists at the Jean for examples of good food brown rice and 100% whole Mayer USDA Human choices and physical activities.” wheat bread. Research Center on Ag-  Low- and non-fat dairy prod- ing (USDA HNRCA) at Tufts MyPlate for Older Adults re- ucts such as and low- University have introduced the places the Modified MyPyramid lactose . MyPlate for Older Adults which for Older Adults. It is the third  Dry beans and nuts, fish, corresponds with MyPlate, the resource based on updated poultry, lean meat and eggs. federal government’s new food USDA food icons and created  Liquid vegetable oils, soft group symbol. MyPlate for specifically for older adults cre- spreads low in saturated and Older Adults calls attention to ated by Lichtenstein and Helen trans fat, and spices to re- the unique nutritional and physi- Rasmussen, PhD, RD, senior place salt. cal activity needs associated research dietician at the USDA  Fluids such as water and fat- with advancing years. HNRCA. free milk.  Physical activity such as “Although calorie needs decline MyPlate for Older Adults is walking, resistance training with age due to a slow-down in available for print-out on the and light cleaning. metabolism and physical activ- USDA HNRCA website and fea- ity, nutritional requirements re- tures different forms of vegeta- “Half of the MyPlate for Older main the same or in some cases bles and fruits that are conven- Adults includes fruit and vegeta- increase,” explains Alice H. ient, affordable and readily ble icons, which reflects the im- Lichtenstein, DSc, senior scien- available. Unique components portance of eating several serv- tist and director of the Cardio- include icons for regular physi- ings of fruits and vegetables per vascular Nutrition Laboratory at cal activity and emphasis on day in a range of colors,” says the USDA HNRCA. “MyPlate for adequate fluid intake, both of Rasmussen, who is also an in- Older Adults provides examples particular concern for older structor at the Friedman School of that contain high levels adults. of Nutrition Science and Policy of vitamins and minerals per at Tufts University. “Consuming serving and are consistent with The following foods, fluids and a variety of produce with deep- the federal government’s 2010 physical activities are repre- colored flesh, such as peaches, Dietary Guidelines for Ameri- sented on My Plate for Older berries, tomatoes, kale and cans, which recommend limiting Adults: sweet potatoes, introduces a foods high in trans and satu-  Bright-colored vegetables larger amount of plant-based rated fats, salt and added sug- such as carrots and broc- chemicals, nutrients and fiber ars, and emphasize whole coli. into one’s . “We also include grains. MyPlate for Older Adults  Deep-colored fruit such as icons representing frozen, pre- is intended to be a guide for berries and peaches. peeled fresh, dried and certain healthy, older adults who are  Whole, enriched and fortified low-sodium, low- canned living independently and looking grains and such as options because fruits and

vegetables in those forms con- tentionally represented on the physical activity. tain as many or more nutrients MyPlate for Older Adults are a as fresh and they are easier to fork and knife that serve as re- “Government statistics continue prepare, are more affordable minders to put down remote to show that elderly obesity and have a longer shelf life,” controls and smart phones and rates are on the rise, indicating Lichtenstein adds. occupy both hands with eating there is a need to educate older utensils. “The focus should be adults about the importance of MyPlate for Older Adults pro- on the enjoyment of food and moving regularly and consuming vides examples of whole, en- beverage, on the amount con- a diet of nutrient rich foods with riched and fortified grains be- sumed and, whenever possible, a calorie content matched to en- cause they are high in fiber. on the opportunity for social in- ergy needs,” Lichtenstein says. Suggested sources in- teraction at mealtimes,” Lichten- “It seems particularly important clude plant-based options such stein says. that those nutrients come pri- as beans and as well as marily from foods, especially in fish and lean meat. Lichtenstein MyPlate for Older Adults pro- light of recent research showing and Rasmussen recommend motes regular physical activity disappointing results related to vegetable oils and soft spreads with icons depicting common nutritional supplements.” as alternatives to foods high in activities that include daily er- animal fats because those prod- rands and household Lichtenstein advises older ucts are higher in saturated and chores. Although some of those adults who are considering tran- trans fat. chores do not take the place of sitioning to a healthier lifestyle more formalized exercise rou- to talk with their primary health- “The 2010 Dietary Guidelines tines involving cardiovascular care provider before making for Americans emphasize limit- exercises, those included serve major changes to diet and ing sodium intake to less than to remind older adults that there physical activity routines. 1,500 milligrams per day and we is a variety of options for regular echo that on the MyPlate for Older Adults by suggesting al- ternatives to salt such as flavor- ing with spices and choosing the low-sodium options of items such as canned vegetables,” says Lichtenstein, who is also the Stanley N. Gershoff profes- sor of nutrition science and pol- icy at the Friedman School. “Blood pressure tends to in- crease as we age, so it is espe- cially important for older adults to monitor dietary salt and, for most of us, try to find ways to decrease intake.”

The inclusion of several exam- ples of liquids such as water, tea, coffee and soup addresses the common, age-related de- cline in thirst that can put older adults at risk for dehydration, particularly during periods of sustained hot weather. Also in-