In our final instalment from our 3 part series talking about the changing dietary needs of women as they grow older, today we will be discussing the dietary needs of women in their sixties and beyond, and provide general advice for all women of any age.
Sixties and seventies – avoid becoming morbid!
While there is nothing to replace lifelong healthy eating habits, maintaining wellness and avoiding chronic disease (morbidity) becomes a priority as women start to see friends and loved ones suffering health problems. This is a time of life where balancing the nutrient and calorie density of foods becomes a delicate balance. Basically, you need more vitamins, minerals, phytochemicals, fibre, unsaturated fats and probiotic foods that what you can afford to eat from a calorie perspective. What to do?
- Maximise nutrients relative to the calorie content of foods, use fortified foods if necessary
- Take time out to consider your personal health risk factors, focus dietary habits on these target areas.
80’s – you’ve done it.
It is very interesting to read about groups of people around the world who have a high life expectancy and what they do. The place with the highest proportion of Centarians in the world is Sardinia, an island off Italy. The typical Sardinian lifestyle includes minimal stress, eating lots of fresh foods, lots of fish and incidental but not structured exercise. Ironically, one of the foods that I recommend as an all-around ‘super’ food is sardines, which are high in omega 3’s, high in iron and high in calcium (from edible bones). I wonder if Sardinians eat lots of sardines?
- Well done with defying the age barrier. Please share your secrets!
- Maintain the healthful dietary habits you have established so you can maximise your quality of life
Age defying tips for any age
- Fruit and vegetables make up at least half of every meal for the vitamins, minerals and phytochemicals – not juices but whole fruit and veg so you also get the fibre.
- Some whole grains to feed your gut bacteria and keep the bowels regular.
- Fish (omega 3s) and lean red meat (iron and zinc) but less chicken. Be game to try game meats such as rabbit and venison and kangaroo.
- Healthy attitude to food – let’s aim to think about foods as being either ‘good in larger amounts’ or ‘good in smaller amounts’ rather than ‘good’ or ‘bad’.
- Balance between calories in and calories out – find creative ways to maximise output and optimise input!
- When you switch from ‘everyday’ to ‘sometimes’ foods do it mindfully and without guilt – chew, taste, sense ,enjoy, stop and then go back to healthful everyday habits.
- Do no harm – Avoid judging yourself for what you eat or using food in a destructive way as a means of harming yourself.
Do you have a dietary issue that you’d like to discuss with Kerith or one our dietetic team?
Check out the following page which contains all the details you need to make an appointment – face to face or over the phone / skype.