As we age what we put into our bodies is truly important to monitor because the saying “it will catch up to you” holds true. With Americans living longer, we are more susceptible to chronic diseases and our diet can help to control or resolve these problems. To reduce your risk or control existing cardiac disease, it is important to reduce or restrict your sodium intake. Remove your salt shaker from the table and use other spices such as pepper, garlic powder, oregano, or paprika to enhance the flavor of your food.  Something to consider with heart disease is Folic Acid, which is vitamin B. Folic acid helps with healthy blood circulation and keeping heart disease risk factors at healthy levels. Folic acid also helps to create new blood cells and therefore can help to prevent cancer. Osteoporosis is another disease that can be related to an inadequate diet. Vitamin D is needed for the absorption of calcium so consuming at least 1200 mg of calcium per day is necessary. Even if you are consuming enough calcium you can still be susceptible to osteoporosis and through a simple blood test your doctor can measure your deficiency. Calcium can be consumed through milk, yogurt, cheese, cottage cheese and many other diary products. Diabetes is another chronic disease that can be related to diet and it is important for those individuals to watch the intake of not only sugar but also carbohydrates. Eating foods that are low on the glycemic index such as yogurt, apples, grapefruit and barely can help to control blood sugar, while also including foods that are rich in fiber and calcium.

General guidelines for anyone over 50 include, consuming whole fruits and vegetables instead of fruit juices. Whole fruits and vegetables contain more fiber and are needed for healthy digestion. Increase your intake of fiber by choosing whole grains instead of processed white flour so that you consume about 7 grams per day. Look in the ingredient list and the first ingredient should state “whole grain”. If it says “enriched” put it back on the shelf and keep looking! Try to consume an even amount of protein with each meal and vary your protein sources. Eating high quality protein sources will help to increase your mood and decrease things such as depression and anxiety. There is a need to continue to drink water as we age. Our bodies have trouble regulating fluid levels and therefore we do not realize that we are thirsty. Consuming an adequate amount of water will help to decrease the chances of dehydration and urinary tract infections.

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