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any older adults don’t eat enough fruits and
vegetables. Use this guide for incorporating these
healthy foods into your everyday diet.
By Krisha McCoy, MS
Only 30 percent of people 65 and older eat five or more
daily servings of fruits and vegetables – the minimum
amount recommended for good nutrition. While more
seniors than younger people meet this suggested allotment,
the numbers still fall short.
But eating plenty of fruits and vegetables is especially
important as you get older, because the nutrients and fiber
in these foods can help reduce high blood pressure, lower
your risk of heart disease, stroke, and certain cancers, stave
off eye and digestive problems — and simply satisfy your
hunger.
How Big Is a Fruit or Vegetable Serving?
Nutrition experts used to recommend five servings of fruits
and vegetables per day. But that’s probably no longer
enough, according to the U.S. Centers for Disease Control
and Prevention (CDC). Individual needs are different, and
depending on age, gender, and level of physical activity,
you’ll require between 5 and 13 servings of fruits and
vegetables each day. Before you try to eat an entire bunch
of bananas or a bushel of apples, remember that one serving
equals ½ cup, or about the amount you could hold in a
cupped hand.
To help determine your specific needs, visit the CDC’s fruit
and vegetable calculator.
Why We Eat Less as We Age
As you get older, certain age-related changes can make
it more difficult to get the fruits and vegetables you need,
including:
• Difficulty chewing. Some people have dental problems
that make it harder to chew.
• Changes in taste. Certain people find that food doesn’t
taste the same as they get older.
Getting the Fruits &
Vegetables You Need
• Mobility problems. For older people who are no longer
able to drive, it may be difficult to get out and shop for
fruits and vegetables.
• Lack of motivation to cook. If you live alone, you may
not feel like cooking just for one.
• Changes in appetite. For many people, getting older
means that you just aren’t as hungry as you used to be.
Meeting Your Healthy Eating Goal for Fruits and
Vegetables
Follow these tips for increasing the amount of fruit and
vegetables you eat each day:
• Display your produce. Put your fruits and vegetables
out on the counter or in a prominent position in the
refrigerator, so that you’ll be more likely to eat them.
• Add fruit and vegetables to every meal. Make it a point
to fill half your plate at breakfast, lunch, and dinner with
fruits or vegetables.
• Try new produce. Each time you go to the grocery store,
pick out a new fruit or vegetable to try.
• Cook vegetarian. At least once every week, skip the meat
and try a new vegetarian recipe for dinner.
• Snack on produce. Try snacking on fresh or dried fruit,
carrot and bell pepper strips with a low-fat dip, or baked
chips with salsa.
• Add fruits and vegetables to dishes. Find ways to
incorporate fruits and vegetables into foods you already
eat. For instance, stir fruit into your cereal or yogurt,
add strawberries or blueberries to your pancakes,
pack your sandwich with extra veggies, add vegetable
toppings to your pizza, stir greens into your favorite
casserole or pasta dish, or stuff your omelet with extra
vegetables.
To get the most out of the fruits and vegetables you eat, aim
for variety. Eat many different types of fruits and vegetables
in a rainbow of colors. This will help ensure that you get the
variety of nutrients your body needs for healthy aging.
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