The federal government’s new food group symbol, Tufts University researchers have replaced The Modified MyPyramid for Older Adults with MyPlate for Older Adults, see the diagram below.

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Vitamin D

Vitamin D helps the body absorb calcium, maintain bone density, and prevent osteoporosis, says Zelman. Recent findings suggest that D may also protect against some chronic diseases, including cancer, type 1 diabetes, rheumatoid arthritis, multiple sclerosis, and autoimmune diseases. In older people, vitamin D deficiency has also been linked to increased risk of falling. Many Americans fall short on vitamin D, which is mainly produced by the skin when exposed to sunlight.

How to hit the mark: Many foods arefortified with vitamin D, including cereals, milk, some yogurts, and juices. Few foods naturally contain vitamin D, however, vitamin D is found in salmon, tuna, and eggs. Researchers are currently debating what the recommended level of vitamin D for optimal health should be. Many experts think older people need to take vitamin D supplements, since the skin becomes less efficient at producing the vitamin from sunlight as we age. For now, the best advice is to talk to your healthcare provider. [Read more...]

Getting adequate nutrition can be a challenge as you get older. With age, the number of calories you need begins to decline. Every calorie you consume must be packed with nutrition in order to hit the mark.

Even then, you may fall short. “As we get older, the body becomes less efficient at absorbing some key nutrients,” says Katherine Tucker, RD, PhD, chair of the department of health sciences at Northeastern University in Boston. In addition, the ability to taste food declines, blunting appetite. Some foods become difficult to chew or digest.

Several key nutrients in particular may be in short supply as you get older. Here are the top vitamins and nutrients to look out for — and how to get enough. [Read more...]