As we get older our bodies have different needs, so it’s important to know that some nutrients become especially important for good health. We’ve put together a list of important nutrition facts for older adults
Calcium and Vitamin D
Did you know that older adults need more calcium and vitamin D? It’s true these important vitamins are necessary to maintain bone health. Have 3 servings of calcium-rich foods and beverages each day. This includes fortified cereals and fruit juices, dark green leafy vegetables, canned fish with soft bones, milk and fortified plant beverages. If you take a calcium supplement or multivitamin, be sure to choose one that contains vitamin D as it helps with absorption.
Foods High in Calcium
- Seeds
- Cheese
- Yogurt
- Sardines and Canned Salmon
- Beans and Lentils
- Almonds
- Spinach
Foods High in Vitamin D
- fatty fish, like tuna, mackerel, and salmon
- Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals
- Beef liver
- Cheese
- Egg yolks
Vitamin B12
Many people over 50 do not get enough vitamin B12 and feel tired as a result. Be sure to have things like fortified cereal, lean meat and some fish and seafood to help boost your B12 intake. Talk to your doctor to see if you would benefit from a vitamin B12 supplement.
Foods High In Vitamin B12
- Animal Liver and Kidneys
- Clams
- Sardines
- Beef
- Fortified Cereal
- Tuna
- Trout
Fibre
We all know that staying regular is important. But are you getting enough fibre? Eating more fibre-rich foods can help you stay regular and lower your risk for heart disease and prevent Type 2 diabetes. Try whole-grain breads and cereals, and add more beans and peas into your daily diet. And don’t forget those yummy fresh fruits and vegetables which provide fibre too.
Foods High in Fibre
- Wholegrain breakfast cereals
- wholewheat pasta
- wholegrain bread
- Berries, Pears, Melon and Oranges
- Broccoli, Carrots, Peas and Sweetcorn
- Beans
- Nuts and Seeds
- Potatoes with skin
Potassium
Increasing potassium along with reducing sodium (salt) may lower your risk of high blood pressure. Fruits, vegetables and beans are good sources of potassium. Also, select and prepare foods with little or no added salt. Add flavour to your food with herbs and spices.
Foods High in Potassium
- Bananas, Oranges, Cantaloupe, Honeydew, Apricots, Grapefruit
- Cooked Spinach
- Cooked Broccoli
- Potatoes
- Sweet Potatoes
- Mushrooms
- Peas
- Cucumbers
- Zucchini
Know Your Fats
Foods that are low in saturated fats and trans fat help reduce your risk of heart disease. Most of the fats you eat should be polyunsaturated and monounsaturated fats, which are primary found in nuts, seeds, avocados, olive oil and fish.
Bad Fats
- Butter
- Margarine
- Vegetable Shortening
- Beef or Pork Fat
- Fried Foods (French fries, doughnuts, deep-fried fast foods)
- Vegetable Shortening
Good Fats
- Avocados
- Cheese
- Dark Chocolate
- Whole Eggs
- Fatty Fish
- Nuts
- Chia Seeds
- Extra Virgin Olive Oil
