Good nutrition is an important part of leading a healthy lifestyle. Your diet, combined with physical activity, can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases, and promote your overall health. Healthy eating means eating a variety of foods that give you the nutrients you need to feel good and have energy. Healthy eating is important at any age. It gives your body the nutrients and energy it needs for good health.

However, as you get older, your body’s ability to use or absorb some nutrients may change. It is very important to get enough of these nutrients.

• Protein is needed to build muscles and keep them strong. Protein is found in meat, fish, poultry, eggs, milk products, legumes, tofu, soy beverages, nuts, and seeds.


• Fiber helps your bowels stay active and prevents constipation. Constipation is also more common as we age. Fiber can help keep blood sugar (glucose) and blood cholesterol levels normal. Fiber is found in plant foods, especially vegetables and fruits, whole grain products, nuts and seeds, and legumes. Remember, if you increase the amount of fiber you eat, it is important to drink plenty of fluids to keep your bowel movements soft.


• Fat helps your body absorb vitamins, and it is used in the brain and nervous system. However, eating more fat than you need can lead to weight gain and increase your risk of diabetes, heart disease, and cancer.


• Calcium is essential for healthy bones and to prevent osteoporosis. Calcium needs increase in people over the age of 50. High calcium foods include milk and dairy products, calcium-fortified plant beverages, and canned fish with bones.


• Vitamin D helps your body absorb calcium and balance your calcium levels for healthy bones. Getting enough vitamin D might also help prevent falls. The risk of vitamin D deficiency increases as we age because our body absorbs less vitamin D from our diet. Adults over the age of 50 often need to take a daily vitamin D supplement of 400IU in addition to eating food sources of vitamin D. This vitamin can be found in dairy products, egg yolks, and fatty fish, such as salmon and herring.


• Vitamin B6 helps the body to make protein, which is used to build red blood cells, make hormones, and fight infection. This vitamin also helps maintain a healthy nervous system and regulate blood sugar levels. Your vitamin B6 needs also increase with age because your body’s ability to absorb and use the vitamin changes. Food sources for vitamin B6 include fish, meat, poultry, enriched cereals, meatless soy products, nuts, lentils, starchy vegetables, such as potatoes, and non-citrus fruits.


• Vitamin B12 helps your nervous system work properly and make red blood cells. Natural sources of vitamin B12 include meat, fish, poultry, eggs, and milk products. As you get older, it is harder for your body to absorb the vitamin B12 found naturally in foods. Adults over 50 need to eat foods fortified with vitamin B12 or take a daily supplement. Too little vitamin B12 can cause many health issues.


• Sodium is needed only in small amounts by the body. Too much sodium can increase blood pressure, putting you at higher risk of heart disease, stroke and kidney disease. Most adults consume too much sodium. You should limit salty foods, such as processed and ready-to-eat foods, and fast foods. You can prepare your own tasty meals using low sodium ingredients, such as fresh or dried herbs and spices.


• Don’t forget proper hydration. Fluid is needed for your body to function well. Your kidneys are meant to move a lot of fluid. When you don’t get enough fluid, your body becomes dehydrated, and you can feel tired and confused. Water is your very best choice to satisfy your thirst. Other forms of liquid can help provide fluid and can add nutrients to your diet, but they also add calories. Flavor your water with a bit of lemon or lime juice to help ante up your fluid consumption.

Then how can you meet your nutrient needs? Eating a well-balanced and varied diet is the best way to meet your nutritional needs. However, you might want to also take some supplements.

Dr. Holder can assist you in analyzing your nutritional needs and make recommendations for your body – and your good health.