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“To eat is human; to digest, divine,” the 1909 Nettleton Cookbook, one of America’s earliest cookbooks, says - and many of us, unfortunately, may agree as we experience our bodies slow down with age and have a harder time digesting food. Because digestion, metabolism, and other systems ease into a more relaxed pace as the years go by, it becomes more important than ever to infuse ourselves with nutrition that is mindful of our changing needs.
The United States Department of Agriculture (USDA), along with the Department of Health and Human Services, releases Dietary Guidelines for Americans that help set parameters for healthy eating. The 2015-2020 Guidelines are illustrated for the senior population in a redesigned MyPlate for Older Adults, an icon illustrating the foods that constitute a healthy plate. The key takeaways of this Plate, and major organizations’ consensus on nutrition for seniors, are the following:
These food groups on MyPlate Plan are based on the USDA’s Healthy U.S.-Style Eating Pattern, which adapts to the types and amounts of foods Americans usually consume. To see the illustrated MyPlate for Older Adults, go to: https://hnrca.tufts.edu/myplate/. To personalize MyPlate for yourself, you can access The MyPlate Plan, which shows what and how much to eat based on your age, sex, height, weight, and activity levels: https://www.choosemyplate.gov/MyPlatePlan
In addition to the Dietary Guidelines’ U.S.-Style Eating Pattern, there are two additional Food Patterns with the same nutrient standards. These two Food Patterns might align better with your personal or cultural preferences:
In addition to trying to align your eating as closely as possible to these Food Patterns, most major organizations agree on the following pointers:
These may be a lot of things to consider and remember, but the MyPlate graphic simplifies and summarizes the main points. Additionally, eating well doesn’t have to be boring, calculating, or another burden to add: make meals pleasant by turning them into a social event, and remember to treat yourself once in awhile to your favorite foods, even if they aren’t exactly MyPlate quality. After all, what is life without the occasional slice of decadent chocolate cake (or a deep fried funnel cake...or greasy french fries)?
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