Top Nutrition Concerns of Baby Boomers

We all know that “50 is the new 40” and “40 is the new 30,” etc., etc., but what does that mean for your nutrition needs as the years click along?
Looking good inside and out–that’s the topic of my Today show segment this week. (Check back later for the video!)

I’d like to address some of the primary nutritional concerns many of my patients raise in mid-life. I face a lot of them myself! Health promotion is a multi-faceted effort, and healthy eating is certainly one part–but not the only one. Regular activity, stress reduction, and smoking cessation are all part of the good health equation.

I’ve selected some of the top nutritional concerns for baby boomer women. (And their significant others!) Some people come with the ailments already occurring, while others want to put out their best effort at prevention. I’m all for the lifestyle effort to maximize the control we have over our bodies, but bear in mind, there are genetic issues that can trump even the healthiest lifestyle. Make your doctor your health care partner.

That said, check out these eating strategies, and let me know some of your own. Small eating changes made consistently really can improve your health!

Fiber. Many boomer complain of “irregularity” and constipation. Why? Lack of dietary fiber. It’s really hard to get to the lowest recommended intake–about 20-25 grams every day. Before you run out to buy a fiber supplement, look for foods that naturally are fiber rich, and give you the biggest bang for your fiber buck! Try some fiber-rich cereals (Fiber 1 cereal, with Honey Nut Clusters, All Bran Flakes, Grape Nuts) mixed alone or mixed with other cereal favorites to get up to 50% of your fiber needs in a single serving.

Fiber 1 makes some very tasty bars–with almost 50% of your fiber needs in a single serving. Plus, the calories are quite modest. In addition to fruits and veggies (4-5 servings give you enough fiber for the day), look for fiber fortified foods, including yogurt. You can boost your fiber intake without expanding your waistline. Do it gradually–a few grams extra a day, to allow your digestive track to adjust.

Protein. Protein needs increase over age 40. Always select lean cuts of meat, and opt for fish, and skinless poultry more often. Try vegetable proteins, like lentils, chick peas, and black beans, or purchase some ready made soy-based items resembling chicken, and beef. Think about nuts (almonds and walnuts are great to toss in a salad), legumes, and soy sources of protein, which are all excellent source of complete protein Tofu is a favorite for many. (When a variety of these are eaten regularly; it’s not necessary to “combine” these for a complete source.)

Dairy can do double duty for protein and calcium. Make sure you choose non-fat or low-fat dairy, to minimize artery clogging fats. Think of eggs, which are nature’s most easily digestible protein. (The higher priced reduced cholesterol eggs might be worth the cost to you, or look for egg substitutes, which are egg whites only.)

Calcium. To offset bone loss, which starts at about age 30, maintaining calcium intake is key. While estrogen and exercise both help maintain dense bones, after menopause, there is typically a big drop in bone density. Aim for three servings a day of calcium-rich dairy foods–getting to about 1000 mg per day (aim for 1200 mg per day after menopause). Not a dairy consumer? Soy based products are calcium fortified, as well as other products. Plus, dark green veggies, like broccoli, provide a very well absorbed source of calcium.

Cholesterol/Fats. It’s a must-do to reduce your intake of saturated fats–that is, fats coming from all animal sources. Low and non-fat dairy are a plus. Heart healthy fats should be used for cooking–olive oil, safflower oil, flaxseed oil–but monitor carefully to minimize extra calories. Looking for omega-three fats? Flax seed oil and walnut oil are great sources for this heart healthy oil. Remember that heart healthy oils have the same calories are artery clogging ones!

Salt. Cutting down your salt intake can help lower blood pressure for many people–it’s the one thing we can control in our environment. First lose the salt shaker, and reduce the amount of processed (boxed and canned) foods that you eat–all are packed with sodium. (That’s the problem part of salt!). Use low-sodium condiments, like soy sauce as well. Aim for less than 2500 mg of salt every day. Many people consume upwards of 5000 mg daily. A little attention to this can really lower your salt intake, and contribute to better heart health.

Antioxidants. We hear so much about these–from cancer prevention to heart health, to anti-aging. First, I’d discourage you from taking a supplement for this, as simple as it may seem. A synthetic compound won’t provide all the nutrients in food (...just some of them!).

The best advice? Choose a colorful plate. That’s right: All the colors of fruits and vegetables are chocked full of antioxidants (and vitamins and minerals). A variety of colors in your diet–even “white” (think cauliflower, and garlic) provide a full spectrum of nature’s antioxidants. Avoid canned products, and look for fresh or frozen. Seasonal products are most nutritious and economical; look for locally grown products when possible.

What about supplements? The best choice here is a single, multivitamin/mineral supplement. This should contain the RDI (recommended daily intake) of all vitamins and minerals. Before menopause, look for one with iron. After menopause, choose one that is iron free. The only other supplement most people need is calcium.

Look for 500 mg per tablet/capsule/chew, with added Vitamin D to aid absorption. One daily, or two is important–and depends on your daily dietary calcium intake. Aim for 1000 mg per day (pre-menopause), or 1200-1500 mg daily (post-menopause).

Comments

Dr. Fernstrom stated post menopausal women shouldn't take extra iron--why is that? When I try to give blood at the blood bank, they won't take it, saying I don't have enough iron. So I take an iron tablet as well as my other vitamins. What should I do? Thanks!

Like Susan, I also have trouble giving blood at the blood bank. My doctor prescribed iron pills and then an endcoscopy and blood tests. With no indication of why, my iron levels did go up and the doctor recommended I cease taking iron. I also have 2 friends whose iron levels are also low. What up?

I am a 54 year old male and use Metamucil daily if I remember. It was on your 'do not use' table. I find it really helps no matter what foods I eat.
thanks,
Andy

Why is whey protein bad for women over 50 ?

e456ey

Hi there! Your site is cool!

Hi,
This is quite an interesting site for anyone that loves being healthy. Please keep it up and talk more on fertility boosters. Also on women wanting to get pregnant.
Thanks.

Hi I am morene an RN 61, but looks like in my 40's. I read you tips on good health eating, and every thind rings true for me. I am doing a fair job, but is always looking to do better.
I am a spiritual practitioner too which I know helps with my decisions in what I eat, God guides, guards and protects me always. Spirituality is the biggest key to keep secret of youth.