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Learn about the link between nutrition and health among the aging.
We all know about the
correlation between diet and health. For the elderly, a nutritious diet is
essential to maintaining health and promoting longevity. A proper diet keeps aging muscles, bones,
organs and other body parts in good working order for the long haul. Getting
the necessary vitamins and minerals from healthy food boosts immunity and
fights off illness-causing toxins.
Beyond reducing the risk of heart disease, stroke and high blood
pressure, eating a proper diet also fights against type -2 diabetes, bone loss,
anemia, cancer and Alzheimer’s disease. Yet studies show most elderly don’t eat
a nutritious diet. Test your
understanding of diet and nutrition for the aging by taking this quiz and see
if you know the essentials of a healthy diet for a healthy senior.
1) The average person puts on 10 to 20 pounds
from 45 to 65. This is_____?
A.
quite
normal. We need to expect body changes
as we age.
B. to be avoided. A person’s recommended weight should remain the same throughout the adult years.
C. caused
by aging, not by inactivity or overeating.
D. not that common. Most people don’t put on weight as they age.
ANSWER: B In fact,
dramatic changes in weight can lead to negative health issues. Maintaining a
proper weight through a lifestyle of health diet and exercise, even if started
later in life, contributes to longevity and a better quality of life.
2) Being notably underweight _____.
A. is a sign of possible health problems. B. is wonderful! Don’t we all want to shed a few pounds? C. can lead to fatigue, cognitive confusion and depression. D. both A and C.
ANSWER: D Significant lose of
weight is a red flag to many health concerns.
Many of today’s elderly suffer from malnutrition from not eating enough
food or getting the proper nutrients from the food they consume. Poor diet
increases risk of falls, mental confusion and osteoporosis.
3) Elderly get all their nutrients or vitamins
and minerals from the food they eat.
A. true
B. false
ANSWER: B In fact, the aging are
less able to absorb some nutrients from their diet and may need to take vitamin
supplements. For example, after 50, the stomach produces
less gastric acid making it difficult to absorb vitamin B-12 from food, which
is necessary to keep blood and nerves vital.
Another important nutrient combination is calcium and vitamin D. Calcium is needed for maintaining bone
strength, but cannot be absorbed without vitamin D. With age, the body is less
able to synthesize vitamin D on its own and so supplements become necessary.
4) Elderly with urinary incontinence should _____.
A.
cut
back on the amount of water they drink each day. We don’t want
to risk any embarrassing
accidents.
B. supplement
with coffee or soft drinks.
C. drink
eight 8 oz. glasses of water daily.
D.
not
worry about drinking water unless they feel thirsty.
ANSWER: C Incontinence can be embarrassing, but should not stop
an elder from drinking enough water.
Getting enough fluids can be an issue for the aging because they do not
always realize when their body is thirsty.
Usually drinking eight eight-ounce glasses of fluids per day is enough
but if in doubt, check the urine color.
Pale yellow urine is best. Bright
or dark yellow means you need to drink more liquids.
5) Elderly are less
active and so should consume fewer calories to avoid
putting on weight.
A.
True
B.
False
ANSWER: B For the majority of elderly, diet isn’t about
losing weight anymore; it’s about eating healthy meals. Eating a balanced diet is more important than
counting calories, but for those who count this is a good guideline.
Women
over 50: not physically active = 1,600
calories a day
some physical activity = 1,800 calories a
day
very physically active = 2,000 calories a
day
Men
over 50: not physically active = 2,000 calories a
day
some physical activity = 2,400 calories a
day
very physically active = 2,800 calories a
day
6) Elderly often lose interest in food due to _____.
A.
changes
in sense of taste and smell.
B.
poor
fitting dentures make eating painful.
C.
medications
affecting their appetite.
D.
eating
alone.
E.
All
of the above.
ANSWER: E All of the above can
affect the eating habits of the elderly causing them to lose interest in eating
properly. Not maintaining proper meals
is a leading cause of malnutrition among this age group.
7) Food choice has nothing to do with
Alzheimer’s disease.
A. True B. False
ANSWER: B Key nutrients are
very important for the brain to function at its best. Eating a selection of brightly colored fruit,
leafy veggies, fish and nuts packed with omega-3 fatty acids can improve focus
and decrease the risk of Alzheimer’s disease.
8) The best diet for the elderly to follow is
_______.
A.
Vegan
Diet
B.
Atkins
Diet
C.
Mediterranean
Diet
D.
Western
Diet
ANSWER: C Known for increasing
lifespan by 8-14%, the Mediterranean Diet is also credited with lowering the
risk of heart disease. A veggie loaded
diet with legumes, fruits, fish and unsaturated fats like olive oil, the
Mediterranean Diet is ideal for the elderly.
9) Seniors and the Elderly need
1,200 mg. of calcium daily to maintain good bone health. A common source for calcium is milk, yogurt
and cheese. Non-dairy sources include
______.
A.
tofu,
broccoli, almonds and kale
B.
mushrooms,
molasses and salmon
C.
basil,
soybeans and sardines
D.
All
the of the above
ANSWER: D There are a lot of great sources for calcium even
for those who don’t tolerate dairy easily.
Getting enough calcium prevents osteoporosis and bone fractures, which
to the aging, is a major issue.
10) Being carb smart for the aging means limiting
consumption to about 6-7 ounces of grains daily. An ounce of grain is equal to _______?
A.
a
crouton
B.
a
croissant
C.
a
slice of bread
D.
a
loaf of bread
ANSWER: C A couple
of slices of bread a day sounds fine, but most people don’t realize that pasta,
cereals, beans and many vegetables all are considered carbs. Filling up on carbohydrates is a problem for
everyone, but for the elderly it means missing out on getting the proper
nourishment from their diets. Eating
carbs labeled “whole” is better option, as they have more nutrients and fiber.
As people age,
eating well can be an important element of maintaining a positive mental
outlook and remaining emotionally well balanced. Eating a healthy diet is no longer about
sacrificing and watching one’s weight.
It is about enjoying fresh, colorful foods and being creative in the
kitchen. Enjoy a healthy meal with
friends today and you will feel vibrant and healthy, inside and out.
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Tuesday, May 21, 2013
Proper Nutrition for Elderly: Quiz
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