Myths on diet, exercise, and nutrition for older adults are numerous, especially online. Knowing what to believe and what to ignore is important, as following the wrong advice can be harmful. Everyday decisions on what to eat, how much to eat, when to eat, and how much physical activity you need for optimal health are overwhelming. Know these myths, all debunked by facts, to care for your health.
Nutrition facts for older adults to counteract the myths
Myth: You need to eat less as you get older.
Fact: While metabolism slows and energy output decreases, food and eating remain the key to aging well. You may need to eat less of some things and more of others, especially foods rich in protein, vitamins and minerals as you get older.
Myth: Malnutrition is a normal part of the aging process.
Fact: Malnutrition is not a normal part of aging. However, seniors are at greater risk of malnutrition and it’s important that you don’t dismiss the warning signs as being a part of old age.
Myth: Vitamins and supplements are sufficient.
Fact: Most supplements promoted to help older people live longer, boost memory and fight dementia fail to live up to their claims. Many interact with other medications or just don’t work the way they would if you got them from food instead. Older patients could end up spending a lot of money for no gain when they could do better by simply eating healthy food.
Myth: Elderly do not need as much protein.
Fact: Eating enough protein helps prevent the loss of lean muscle mass. But older adults often do not eat enough protein. Since most older adults in the US are meeting recommendations for meats, poultry, and eggs, it’s vital for them to consume seafood, dairy and fortified soy alternatives, beans, peas, and lentils as great sources of protein. These protein sources also provide additional nutrients, such as calcium, vitamin D, vitamin B12, and fiber.
Related: Five foods to add protein to your diet
Myth: Physical activity is only beneficial if you do it for long periods of time.
Fact: You don’t need to be active for long periods to get the amount of regular physical activity recommended-which is at least 150 minutes, or 2 hours and 30 minutes, of moderate-intensity physical activity each week. An example of moderate-intensity activity is brisk walking. You can spread your exercise regimen over the week and even do short, 10-minute spurts of activity 3 times a day, on 5 or more days a week.
Myth: Dairy products are unhealthy.
Fact: Dairy products are important in providing nutrition for older adults because they have protein the body needs to build muscles and help organs work well, and calcium to strengthen bones. Most dairy products, such as milk and some yogurts, have added vitamin D to help the body use calcium. Dairy products made from fat-free or low-fat milk have fewer calories than dairy products made from whole milk. Adults should have three servings a day of fat-free or low-fat dairy products, including milk or milk products such as yogurt and cheese, or fortified soy beverages, as part of a healthy eating plan. If you can’t digest lactose (the sugar found in dairy products), choose fortified soy products, lactose-free or low-lactose dairy products, or other foods and beverages with calcium and vitamin D.
Myth: To lose weight, you have to give up all your favorite foods.
Fact: You don’t have to stop eating all your favorite foods when you’re trying to lose weight. Small amounts of your favorite high-calorie foods may be part of your weight-loss plan. Keep track of the total calories you consume every day. To lose weight, you must burn more calories than you consume through food and beverages. Limiting foods that are high in calories may help you lose weight.
Myth: Grain products such as bread, pasta, and rice are unhealthy.
Fact: Grains aren’t necessarily unhealthy. Consuming grains is a part of a healthy diet. At least half of the grains you eat should be whole grains that include brown rice, whole-wheat bread, cereal, and pasta. Whole grains provide iron, fiber, and other important nutrients. Replace refined or white bread with whole-wheat bread and refined pasta with whole-wheat pasta. You can add whole grains to mixed dishes, such as brown instead of white rice to stir fry. See tips to help you add whole grains to your eating plan.
Myth: Choosing foods that are gluten-free will help you eat healthier.
Fact: Gluten-free foods are not healthier if you don’t have celiac disease or are not sensitive to gluten-a protein found in wheat, barley, and rye grains. If you don’t have these health problems but avoid gluten, you may not get the vitamins, fiber, and minerals that you need. Before you decide to avoid a whole food group, talk with your healthcare professional, if you believe you have problems after you consume foods or drinks with wheat, barley, or rye.
Myth: You should avoid all fats if you’re trying to be healthy or lose weight.
Fact: You do not have to avoid all fats if you’re trying to improve your health or lose weight. Fats provide essential nutrients and should be an important part of proper nutrition for older adults. Since fats have more calories per gram than protein or carbohydrates, you need to limit fats. If you are trying to lose weight, consider eating small amounts of food with healthy fats, such as avocados, olives, or nuts. You can also replace whole-fat cheese or milk with lower-fat versions.The Dietary Guidelines for Americans, 2020–2025 recommend consuming less than 10 percent of your daily calories from saturated fats.
Myth: A vegetarian diet is healthier.
Fact: Some research shows that a healthy vegetarian diet, or one made up of foods that come mostly from plants may be linked to lower levels of obesity, lower blood pressure, and a reduced risk of heart disease. Eating small amounts of lean meat can also be part of a healthy diet. If you choose to follow a vegetarian eating plan, be sure you get enough nutrients that your body needs to be healthy.