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SANTA CRUZ SENTINEL SUNDAY, MARCH 30, 2014 LIVE IT UP! 7 Nutrition needs change over time A ging can bring many challenges. Over time our bodies slow down, we be- come more sedentary and we lose lean body mass—all factors that contribute to a decrease in our calories needs and an increase in our need for high quality foods. In the presence of chronic diseases such as diabetes, coronary artery disease, chronic kidney failure, congestive heart failure, hy- pertension, and hyper-lipidymia, which can dictate what foods our bodies can or cannot tolerate, it is even more important to be re- sponsible and conscientious about making good food choices. In addition to the aging of our bodies, sit- uations like limited finances, limited acces- sibility to foods, or limited physical ability may pose challenges to getting adequate nutrition. Poor dentition, loss of vision, de- creased taste ability, and/or cognitive im- pairments can make eating and drinking laborious and unpleasant. Depression and isolation can lead to poor appetite as well. Not only can we become less efficient in our ability to consume foods, but we also become less efficient in our ability to absorb nutrients. Several vital nutrients may be lacking in the diet as we get older; knowing what they are and how to regularly incorpo- rate them from foods sources can greatly im- prove your nu- trition status. • Vitamin B12, which supports cell and nerve func- tioning, becomes more difficult to absorb as we get older. Good sources include: fortified cere- als, lean meats, and some seafood. • Calcium and Vitamin D needs in- crease for optimal bone health. Good sourc- es include: fortified low fat dairy products or dairy substitutes, fortified cereals and juic- es, and dark green leafy vegetables. • Potassium needs may increase as our sodium needs may decrease in the pres- ence of cardiovascular disease. Good sources of potassium include: fruits, vege- tables, and dairy products. • Fiber needs increase to support gastro- intestinal health and regular bowel move- ment and can lower your risk for chronic disease. Good sources include: fruits, veg- etables, whole grains, whole grain breads and cereals, and legumes. • The spice turmeric, an antioxidant and anti-inflammatory, has been found to im- prove cognitive functions and has been associated with an increasing memory re- sponse. Omegas 3, also an anti-inflamma- tory and an essential fatty acid, has also been found to improve cognitive function- ing and can help with reducing the risk of cardiovascular disease. Both can be found as a supplement or in foods. All of this means that we need to make every calorie count by consuming more nutrient-dense foods, in other words, foods that provide more nutrients per calorie. Fo- cus on increasing your intake of nutrient dense foods by eating fresh fruits, vege- tables, nuts, seeds, lean meats, legumes, whole grains, mono- and polyunsaturated fats, and low fat dairy products or dairy substitutes. Try to reduce your empty calo- rie consumption by decreasing your over- all intake processed foods, fast foods, and convenience foods. These dietary improve- ments can significantly improve your nutri- tional status and reduce your risk for chron- ic disease and /or complications related to chronic disease. Some suggestion: • eat plenty of fruits and vegeta- bles daily • limit sugar intake • limit sodium intake; add herbs, citrus, and spices to make foods tastier instead of adding salt • exchange whole grains for pro- cessed grains (remember, it's only whole-grain if the package reads 100% whole grain) • choose healthy fats (mono and poly- unsaturated fats) • try to have smaller portion at meals and snack on healthy foods between meals • keep a large pitcher of water to drink from throughout the day (unless you have a fluid restriction • make a date with a family member or friend to eat with on a regular basis • try to incorporate walking into your daily routine • maintain a healthy weight status • set a timer if you forget to eat • consider using a meal delivery service or a grocery delivery service • choose healthy fats (mono and poly- rate them from foods sources can greatly im- prove your nu- trition status. • Vitamin B12, which supports cell and nerve func- tioning, becomes more difficult to absorb as we get older. Good sources include: fortified cere- als, lean meats, and some • Calcium and Vitamin D needs in- crease for optimal bone health. Good sourc- es include: fortified low fat dairy products or ments can significantly improve your nutri- tional status and reduce your risk for chron- ic disease and /or complications related to chronic disease. bles daily citrus, and spices to make foods tastier instead of adding salt • exchange whole grains for pro- cessed grains (remember, it's only whole-grain if the package reads 100% whole grain) • choose healthy fats (mono and poly- unsaturated fats) by Kiri Reyes RD, Registered Dietitian, Palo Alto Medical Foundation Reviewing your current living situation? N early everyone wishes to age in place as they grow older. But o en, the spacious family house becomes too burdensome, fi nancially and physically, to maintain for individuals over 50. ere's almost always an emotional element associated with selling a long-time home. 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