Tower of Power: Drink to Your Health
When it comes to seniors, the well-known food pyramid may need some
fortifying.
 That's the conclusion of Robert
Russell, MD, associate director of
the Tufts University USDA Human Nutrition Research Center on Aging in
Boston. Russell and his colleagues have revised the pyramid to reflect the
changing nutritional needs of people over the age of 70, specifically with
regard to their intake of essential nutrients and fiber. At the foundation
of the revised pyramid is plain old water.
"Older people just don't feel as thirsty as younger people. They
have to make a conscious effort to drink more to stay well-hydrated,"
says Russell. Dehydration is a serious matter for seniors; it can lead to
blood pressure problems, blood clots, chronic constipation and may
compromise kidney function. Seniors need to down eight 8-ounce glasses of
H2O every day. Coffee, tea and alcohol don't count.
In general, seniors can follow the remainder of the pyramid, but
often don't. Russell says poor choices show up on the dinner table-white
bread instead of whole grain, juice over the whole fruit, and sweets and
processed foods over just about anything.
Seniors, especially, should shun empty calories because as the body
ages, we expend less energy and absorb certain vitamins differently.
Russell recommends high-nutrient foods instead of their high-energy
counterparts.
This means following the pyramid's suggestions, but being
diligent in choosing colorful fruits and vegetables, ones that are dark
green, orange or yellow, because they are richer in nutrients. Those in
the cabbage family are loaded with cancer-fighting chemicals. At the dairy
level, low-fat choices are superior to whole milk and cheese.
Russell tops his revised pyramid with a flag at the peak: the addition
of supplements, particularly calcium and vitamins B-12 and D. It is often
difficult for seniors to get enough of these vital nutrients from food
alone.
The food guide pyramid itself is coming under close scrutiny.
Though adopted by the U.S. Department of Agriculture in 1992, it is under
attack by those promoting the Mediterranean diet
and others who advocate more vegetables and fewer grains. The USDA is
reviewing current research.
Back |
