Question

Describe nutritional needs for middle adults (40 to 65 years old)

Answer 1

Select high-fiber foods like whole-grain breads and cereals, beans, unsalted nuts and seeds, deeply colored vegetables (like green beans), and fruits.

Avoidfried foods. Choose broiled, grilled, or boiled options instead.

Drink vitamin D-fortified low-fat or fat-free milk; milk products; or nondairy soy, almond, rice, or other drinks with added vitamin D and calcium to help keep your bones strong as you age.

Drink fluids throughout the day. You may feel less thirsty as you get older, but your body needs fluids to stay healthy and keep you regular. If you have a bladder control problem, check with your doctor about what, how much, and when to drink liquids.Ask your health care professional about whether or how you can safely become active or increase your physical activity.

Cut Out Unhealthy Carbs.

This rule is particularly important as we age so to keep a good weight, rest the pancreas and maximize the intake of healthy nutrients per calories consumed. Stay away from white bread or cakes.

Food is your best source of nutrients, but it can be hard to get all you need in the recommended amounts.

Cut Calories

Focus on Fiber

Nutrients and Vitamins to Look For

In general, as people age, they move less. The extra consumption of calories can mean extra (and unneeded) pounds. Those pounds could up the risk of heart disease and type 2 diabetes.

Fiber assists the digestive system of this age group run smoother, eases bowel movements, and lowers risk of gastrointestinal inflammation. Plus, it lowers cholesterol and blunts the rise of blood sugar after eating.

• Vitamin B12
• Pholate/Pholic Acid
• Calcium
• Vitamin D
• Potassium
• Magnesium
• Fiber
• Omega-3 fats
• Lutein

What Foods Have Them?

• Fortified cereal
• Vitamin supplements
• Bananas
• Beans/Nuts
• Milk (dairy products)
• Whole grains
• Leafy vegetables
• Eggs
• Fruits