Getting Proper Nutrition

If you would enjoy old age, you must also give thought to nutrition, both as to quality and as to quantity. The more common heart diseases are largely blamed on a faulty diet, usually a matter of eating too much, especially fats and sugars, accompanied by insufficient exercise. Two out of three persons over fifty in the United States are overweight. And, no question about it, overweight does shorten life!

Studies show that old persons tend to get more starch and sugars than they need but not enough protein, vitamins and minerals. There may be several reasons for this. Foods containing these important elements cost more than do other foods. These foods also are likely to require more preparation, and old folks often do not like to bother preparing meals just for themselves. Then again, they may have poor teeth, which interferes with their chewing certain foods.

Old folks need to adjust their diet, for since they are less active they need less carbohydrates and more vitamins and minerals than before. Highly recommended therefore are such things as unpolished rice and whole wheat for their vitamin and mineral content; yogurt, partly because of the body’s need for milk and partly because it is so easily digested; wheat germ for its vitamin E content, brewer’s yeast for its vitamin B, and molasses because of its copper and iron. Taking added vitamins is recommended by some but not by others. So why not experiment? If you find they help you, keep taking them.

Also it is good counsel to avoid eating and drinking foods that are either too hot or ice cold. Let foods return to room temperature before eating them if you had them in the refrigerator. You may also find a little wine an aid to digestion.

Slow down after supper. ‘Do I drink strong tea, coffee or cola drinks?’ Such drinks do interfere with the sleep of many persons. ‘Do I eat large meals late at night or things hard to digest, such as French fried potatoes or freshly baked bread?’ Such things can be a burden to your stomach and may keep you awake.

So in a situation like this, one must learn to adjust to more modest living habits, as to shelter, food, clothing and entertainment. Especially is it a problem when it comes to food​—to be economical and at the same time get sufficient protein, vitamins and minerals. Coleslaw contains much vitamin C and may be more economical than oranges. Peanuts, soybeans, cheese and eggs are economical sources of protein, and do not overlook oatmeal. In its awareness of this problem, the United States Department of Agriculture has published a booklet, Food Guide for Older Folks, which shows how essential foods can be bought at low cost.