Foods You Can Feel Less Guilty About
Proper nutrition and a balanced diet are important at all stages in the life cycle. Yet as we age, our bodies change, bringing along different dietary needs to keep in mind.
After around age 40, muscle mass and muscle strength decrease, which can impact activities of daily living and increase the risk of injury. This diminished lean body mass, as well as reduced physical activity, can also result in a lower resting metabolic rate, which can contribute to weight gain. It is therefore critical to obtain adequate lean protein as we get older. Bone density also decreases over time, so it is important to focus on nutrients that support bone health such as calcium, vitamin D, and vitamin K.
Older adults may also become more easily dehydrated due to diminished thirst sensation, so paying attention to hydration is important. Furthermore, the ability to absorb nutrients decreases with age, so some nutrients to keep in mind are vitamin B12, omega-3 fatty acids, magnesium, and potassium. Ensuring a balanced dietary intake through consumption of a variety of whole grains, fruits, vegetables, fish, nuts, and lean protein, and supplementing when needed, can help support our health as we get older.
As research develops, food scientists and health professionals have come to understand that certain foods which were once demonized may in fact have health-promoting properties. One of these once-controversial foods is eggs. It was previously believed that eggs lead to high cholesterol levels, which can contribute to the development of heart disease. While eggs are indeed a rich source of cholesterol, large epidemiological studies have found that this relationship is more tenuous than once believed. Indeed, one clinical trial found consumption of 2-3 eggs per day actually had a beneficial effect on biomarkers associated with cardiovascular disease risk. In a meta-analysis of 17 cohort studies, dietary cholesterol intake was not found to be significantly associated with heart disease or stroke. While individual response to egg consumption differs, studies show for the majority of people, eggs do not raise cholesterol levels, and many may in fact benefit from including eggs in their diet. Our bodies produce cholesterol and are able to balance levels when dietary cholesterol is consumed. Whole eggs are extremely nutritious and are a wonderful source of protein, choline, vitamin A, vitamin E, and antioxidants that benefit eye health. They are also easy to prepare and taste delicious!
Liver is another food that people may not realize is incredibly nutritious. One three-ounce serving of liver can provide almost all of the daily nutrient needs. When compared gram-for-gram, liver meat is actually more nutrient-dense than fruits and vegetables. Liver is high in protein, iron, vitamins B12, B2, B9, A, and copper. When consuming liver, the best option would be liver from healthy animals that are pasture-raised and 100% grass-fed. If not available, the next best option is organic liver followed by calf liver. Liver can be fried with onions, chopped with other ground meat, or soaked in lemon juice before cooking. While liver supplements are available, whole food provides the most nutrients.
Coffee is another beverage whose health benefits have been debated. Research has shown that coffee not only increases energy levels, but it can enhance cognitive performance, vigilance, memory, and overall mental function. Coffee has also been studied as an ergogenic aid; it has been shown to improve physical performance, potentially by lowering the rate of perceived exertion and delaying time to fatigue. Coffee may also reduce the risk of certain diseases such as Alzheimer’s, type 2 diabetes, and Parkinson’s. Adults should limit their caffeine intake to about 400 mg per day, which is around 3-5 8-ounce cups of brewed coffee. Certain groups of individuals such as those with high blood pressure and pregnant or breastfeeding women should consider limiting their caffeine intake. It is also important to consider what you are putting in your coffee, as sugar, cream, and syrups can impact the health benefits.
Readers should note that research is constantly developing, and food and nutrition research, in particular, is a complex and constantly evolving area. This is due to the fact that people eat many foods in combination, cannot always accurately recall what they ate, and engage in different activities that may account for a given variable in question. For example, people engage in different levels of physical activity, which can impact health outcomes. As science and research development, new understandings of the complexities of how food affects health are constantly emerging. Conventional wisdom is therefore always evolving when it comes to recommended foods and beverages.
It is important to note that readers should always consult with their physicians or dietitians when choosing the right foods and beverages for their particular health needs. General nutrition guidelines and recommendations will not apply to all people in every situation, so it is always best to seek advice from a professional.
In addition to consulting with a healthcare professional, consider how you may personally react to certain foods. If coffee gives you the jitters or makes you feel anxious, there is no need to consume it! This is also not a prescription to consume endless eggs and liver. All food should be consumed in moderation and individual needs will differ.