Tufts University updated MyPlate for older adults
Tufts University scientists updated MyPlate for Older Adults.
“It is never too late to make smart changes in your diet. Shifting towards healthier food choices can improve symptoms or decrease risk for developing chronic diseases such as type 2 diabetes, hypertension and heart disease – all of which are more common in older than younger adults,” said Alice H. Lichtenstein, D.Sc., senior scientist and director of the Cardiovascular Nutrition Laboratory at the U. S. Department of Agriculture Human Nutrition Research Center on Aging.
The new MyPlate for Older Adults icon depicts a colorful plate with images to encourage older Americans to follow a healthy eating pattern bolstered by physical activity. The plate is composed of approximately:
- 50 percent fruits and vegetables;
- 25 percent grains, many of which are whole grains; and
- 25 percent protein-rich foods such as nuts, beans, fish, lean meat, poultry, and fat-free and low-fat dairy products such as milk, cheeses, and yogurts.
The new MyPlate for Older Adults icon also includes images of good sources of fluid, such as water, milk, tea, soup, and coffee; heart-healthy fats such as vegetable oils and soft margarines; and herbs and spices to be used in place of salt to lower sodium intake.
The MyPlate for Older Adults icon also reminds older Americans to stay active by walking, riding a bicycle, swimming, or engaging in another activity. The Dietary Guidelines offers suggestions for older adults who are interested in improving their lifestyle and reducing their risk of disease and disability with regular exercise.
The 2015 Dietary Guidelines recommend that Americans:
- Follow a healthy eating pattern across their lifespan;
- Focus on the variety and amount of nutrient-dense food they consume;
- Reduce their intake of added sugars, saturated fats and sodium to allowed limits;
- Shift toward healthier food and beverage choices; and,
- Support healthy eating patterns for all.
Lichtenstein advises older adults to begin by making small shifts in food and beverage choices to improve their overall eating pattern, and then continue to build on them. Making small changes, she says, and sticking with them is the best approach to long term improvements in eating habits. If someone plans on making major changes in their diet they are advised to talk with their primary healthcare provider.
Category: Features, Wellness and Complementary Therapies
