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By Christine Propes, Clinton County Health District
National Nutrition Month begins in March and it’s never too early (or too late!) to start thinking about proper nutrition to help maintain strong health and mobility.  Read on to learn nutrition tips to help you feel energetic and healthy every day.

• Drink water. Older adults are encouraged to drink at least six glasses of water each day. Proper hydration helps to deliver and process nutrients in the body and prevent urinary tract infections.

• Eat protein. Protein should be eaten daily at each meal to increase immune response and muscle strength. Good sources of protein include lean meats, beans, hard boiled eggs, nuts, tuna fish, canned salmon and Greek yogurt. The Food and Drug Administration (FDA) suggests that most US adults consume 50 – 75 g of protein each day.  A typical portion of grilled skinless chicken (6 oz.) has approximately 38 g of protein.
• Eat calcium rich foods. The FDA recommends a daily calcium intake of 1-2,000 mg per day,  with the upper limit being 2,000 mg for those ages 51 and above. In other words, three servings of dairy or calcium rich food each day is a good guide.

For example, an 8 oz. glass of milk is an excellent source of calcium and provides almost one third of the daily calcium needed. For those that do not like to drink milk, a package of Greek yogurt or helping of canned salmon are good alternatives.

• Carbs aren’t all bad. Carbohydrates are part of a healthy diet and help provide energy, but some carb choices may be better for you than others. There are natural carbs – naturally found in fruits, vegetables, nuts, seeds, dairy products and grains. And there are carbs that are added to processed foods – such as fructose used to sweeten drinks. Read more from Mayo Clinic here.

• Don’t rule out supplements. It’s a good idea for older adults to discuss supplementation of nutrients with your physician. It’s important to take into account any medications you are taking that may increase your nutritional needs or interact with foods in your diet. 

• Regularly get outside. Consider taking regular outdoor walks.Being in fresh air each day has many benefits for older adults, including
  • Improved respiratory health
  • Increased vitamin D production (the sunshine vitamin)
  • Mood enhancement and stress reduction
  • Enhanced mobility and joint health
  • Improved cognitive function and mood

Read more from the National Library of Medicine here.  

• Pay attention to food safety. Food is safe when properly cooked.  Heating foods like deli meats until steaming hot and fully cooking eggs and meats kills germs that can cause illness. Avoid unpasteurized milk and unpasteurized soft cheeses.

About the author:
Christine Propes is a Dietetic Technician Registered (DTR) employed by The Clinton County Health District.  She also works as a Health Inspector for the District helping to ensure food safety through restaurant inspections in the county.