150923 Healthy eating after 50

150923 Healthy eating after 50

Taken from literature provided and made available by the Veterans Administration for all of us Veterans.

Does your favorite chicken dish taste different? As you age your sense of taste and smell may change, and foods may seem to lose flavor. Try extra spices, herbs, or lemon juice to add flavor. Also, medicines may change of food taste. You can also make you feel less hungry. Talk to your doctor. This is a problem.

Maybe someone of food you need to eat no longer agree with you. For example, some people become lactose intolerant. They had stomach pain, gas, or diarrhea after eating or drinking something with milk in it. Your doctor can test to see if you are lactose intolerant.

Are you finding it harder to chew your food? If you have dentures, maybe they do not fit, or your gums are sore. If so, a dentist can help you. Until then, you might want to eat softer foods that are easier to chew.

 These are just a few possible problems older adults may have with eating. For more information, visit https://www.nia.nih.gov/health/overcoming-roadblocks-healthy-eating

Older adults need to drink water

 With age, you might lose some of your sense of thirst. Don’t wait until you feel thirsty to drink water or other fluids. Unless your doctor has told you to limit fluids, drink plenty of liquids like water, milk, or broth.

 Try to add liquids throughout the day. You could try low-fat soup for a snack or drink a glass of water when you take a pill. Don’t forget to take sips of water, milk, or juice between bites during the meal.

Snacking

Snacks are okay, as long as they are smart food choices. If you want an afternoon pick-me-up or after-dinner snack, have a piece of fruit, or spread peanut butter or low-fat cream cheese on whole wheat toast. Don’t forget to include snacks in your daily food count. For example, 1 tablespoon of peanut butter spread on a slice of whole wheat toast counts toward the protein foods group and grains group. Some ideas for healthy snacking include:

• Have an ounce of cheese with some whole-grain crackers, a container of low-fat or fat-free yogurt, or 1 1-ounce portion of unsalted nuts.
• Put fruit instead of candy in the bowl on your coffee table.
• Keep a container of wash, raw vegetables, and fruits along with hummus or other healthy dips.
• To limit your portion sizes don’t eat from the bag. Count out a serving and put the bag away.
• When you are out and need a snack, don’t be tempted by a candy bar. Instead, take along a homemade trail mix in a plastic bag when you go out. If you need to buy a snack while you’re on the go, pick up an apple or banana – most convenient stores carry them.