Adults, ages 50 and over have special nutrient needs. Here are a few useful tips:
- Calcium and Vitamin D: More calcium and vitamin D are needed to maintain bone health. Aim for three servings of low-fat or fat free milk and yogurt daily. If you take a calcium supplement, be sure vitamin D is added to the supplement. For women, 1500 milligrams of calcium daily is recommended and, for men 1000 milligrams daily is recommended. Recommended vitamin D requirements are 400 to 800 units daily.
- Vitamin B12: Many older adults do not get enough vitamin B12. Some good sources are fortified cereals, lean meats and some fish. Eating ¾ cup of a fortified breakfast cereal will give you 100% of your daily needs.
- Fiber: Fiber-rich foods help keep your digestive system regulated, can lower your risk for heart disease, help control your weight and prevent type-two diabetes. It is recommended to get 25 to 35 grams of fiber daily. Some good sources of fiber are whole grains, beans, peas, fruits and vegetables.
- Potassium: Increasing potassium intake and reducing sodium intake may lower your risk for high blood pressure. Fruits, vegetables and milk products are good sources of potassium. Taking 2000 milligrams daily is the suggested.
For more information, check out the American Dietetics Association’s website at www.eatright.org .