Three Keys to Aging Healthfully

Eating, exercising and maintaining a healthy lifestyle doesn't have to be complicated. Kelly Dutcher, a registered dietitian with Sharp Weight Management and Health Education, provides three keys to aging healthfully as recommended by the Dietary Guidelines for Americans.

A Healthy Eating Plan
"Older adults need fewer calories so making smart food choices can help you stay healthy. Choose foods that are high in water content and packed with vitamins, minerals, fiber and other nutrients. This can help you stay full while eating fewer calories," Dutcher stated. Emphasizing the food groups of the Mediterranean diet can help you in planning your meals.

Daily Physical Activity
Remaining active as you age is equally important as a healthy diet. "Set a goal to be active 30 minutes total every day. If you are currently inactive, start with just a few minutes of any physical activity daily and gradually increase as you are able," Dutcher added.

Special Nutrient Considerations
Take special note of these all-important nutrients that will help you age healthfully:

  • Calcium and Vitamin D
    These nutrients are important to maintain bone health. Aim for three servings of vitamin D-fortified, low-fat or nonfat milk and yogurt daily. if you take a calcium supplement or multivitamin, look for one that contains vitamin D.
  • Fiber
    The benefits of fiber are endless. Food containing fiber will help your digestive tract stay regular, lower the risk for heart disease, control your weight and help with blood glucose regulation. The best sources of fiber are whole grains, high-fiber cereals, beans, fruits and vegetables.
  • Potassium
    Increasing your intake of potassium-rich foods such as fruits, vegetables and low-fat milk products, along with reducing sodium in your diet can help lower the risk of high blood pressure. Fruits high in potassium include avocado, cantaloupe and bananas. Veggies with lots of potassium include sweet potatoes, corn, split peas and beans.
  • Vitamin B12
    Many people over the age of 50 do not get enough vitamin B12. You can find this nutrient in fortified cereals, lean meat and some fish or seafood. Before taking a vitamin B12 supplement, talk with your doctor or dietitian.

For More Information
Want to learn more about what nutrients you need to age healthfully? Call 858-505-1400 to schedule a one-on-one dietitian consultation with Sharp Weight Management and Health Education. Consultation are offered at Sharp Rees-Stealy Mount Helix, Kearny Villa and Rancho Bernardo.

For more information about Sharp's weight management services or to find a Sharp-affiliated doctor, search for a San Diego physician or call 1-800-82-SHARP (1-800-827-4277), Monday through Friday, 8 am to 6 pm, or send us an email.