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It is always a challenge to eat healthfully and know you are getting the right amount of essential nutrients and other important dietary constituents like fiber and phytochemicals. This challenge is even harder for adults over 50 years as their physical activity and the total amount of food they consume declines with advancing age. While eating less may result in fewer calories consumed and match their lower energy (calorie) requirement, it becomes harder to meet their requirement for vitamins and minerals which remain the same as younger adults or, in some cases as recent research shows, are actually higher. Therefore, it is more important for older adults to choose mostly nutrient-rich foods like fruit and vegetables, whole grains, eggs, fish, and low-fat dairy products and eat less of foods like cookies, candies, and potato chips.
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One of the most important – if not the most important – thing you can do to stay healthy is to maintain a healthy weight and waist circumference. Evidence indicates that your waist circumference is the most accurate predictor of your risk of developing metabolic diseases, like type 2 diabetes, hypertension, and cardiovascular diseases. This is because fat accumulating in your abdomen infiltrates your vital organs like the liver and pancreas, leading to a rapid decline in their critical functions in fat and glucose metabolism. A healthy weight and waist circumference is all about energy balance – “calories in” from the diet and “calories out” through physical activity. If you want to lose weight, you need to eat less and exercise more. No weight loss program can be successful without improved exercise habits.
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Ideally, you would get all your vitamins and essential minerals from your diet, although some of them, like vitamin E or D and calcium, may be hard to get even from a healthful diet. As a “health insurance,” and to fill known gaps in certain vitamins and essential minerals in the average US diet, I recommend the following supplements:
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Multivitamins/minerals: Take a multivitamin/mineral supplement with 100% of the Daily Value (DV) for most vitamins and essential minerals, keeping the following suggestions in mind:
- Iron: In general, men and postmenopausal women should take a multivitamin/mineral supplement without iron.
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Multivitamins/minerals: Take a multivitamin/mineral supplement with 100% of the Daily Value (DV) for most vitamins and essential minerals, keeping the following suggestions in mind:
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