New dietary
guidelines have considerable focus on excessive sodium
consumption
Nutrition, Vitamins & Supplements for Seniors
New Dietary
Guidelines Have Advice for Older Americans on Theme of Preventing
Obesity
USDA and HHS issued
latest advice to help Americans make healthier food choices, exercise
Jan.
31, 2011 – The 2010 Dietary Guidelines for Americans were
released today by the Departments of Agriculture and Health and Human
Services. Although there is not a special section of the report focusing
on senior citizens, it does contain some pin point advice for older
Americans, particularly in line with the emphasis of the guidelines on
better control of obesity.
Because more
than one-third of children and more than two-thirds of adults in the
United States are overweight or obese, the 7th edition of Dietary
Guidelines for Americans places stronger emphasis on reducing
calorie consumption and increasing physical activity.
The guidelines
are described as the federal government's evidence-based nutritional
guidance to promote health, reduce the risk of chronic diseases, and
reduce the prevalence of overweight and obesity through improved
nutrition and physical activity.
“The 2010
Dietary Guidelines are being released at a time when the majority of
adults and one in three children is overweight or obese and this is a
crisis that we can no longer ignore,” said Agriculture Secretary Tom
Vilsack.
Key Recommendations for Older
Adults
Individuals ages 50 years and older
●
Consume foods fortified with vitamin B12, such as fortified
cereals, or dietary supplements.
●
Reduce daily sodium intake to less than 2,300 milligrams (mg)
and further reduce intake to 1,500 mg among persons who are 51
and older and those of any age who are African American or have
hypertension, diabetes or chronic kidney disease. The 1,500 mg
recommendation applies to about half of the U.S. population,
including children, and the majority of adults.
(Lower sodium AIs (Adequate Intakes) were
established for children and older adults (ages 1 to 3 years:
1,000 mg/day; ages 4 to 8 years: 1,200 mg/day; ages 51 to 70
years: 1,300 mg/ day; ages 71 years and older: 1,200
mg/day) because their calorie requirements are lower.)
●
Adults ages 65 years and older who are overweight are encouraged
to not gain additional weight. Among older adults who are obese,
particularly those with cardiovascular disease risk factors,
intentional weight loss can be beneficial and result in improved
quality of life and reduced risk of chronic disease and
associated disabilities.
● Due
to reductions in basal metabolic rate that occurs with aging,
calorie needs generally decrease for adults as the age.
See more recommendations for senior
citizens below news report.
“These new and
improved dietary recommendations give individuals the information to
make thoughtful choices of healthier foods in the right portions and to
complement those choices with physical activity.
"The bottom line
is that most Americans need to trim our waistlines to reduce the risk of
developing diet-related chronic disease. Improving our eating habits is
not only good for every individual and family, but also for our
country.”
The new 2010
DietaryGuidelinesfor Americans focus on balancing
calories with physical activity, and encourage Americans to consume more
healthy foods like vegetables, fruits, whole grains, fat-free and
low-fat dairy products, and seafood, and to consume less sodium,
saturated and trans fats, added sugars, and refined grains.
“Helping
Americans incorporate these guidelines into their everyday lives is
important to improving the overall health of the American people,” said
HHS Secretary Kathleen Sebelius. “The new Dietary Guidelines
provide concrete action steps to help people live healthier, more
physically active and longer lives.”
The 2010
Dietary Guidelines for Americans include 23 Key Recommendations for
the general population and six additional Key Recommendations for
specific population groups, such as women who are pregnant.
Key
Recommendations are the most important messages within the Guidelines
in terms of their implications for improving public health, according to
a news release issue with the recommendations. The recommendations, it
says, are intended as an integrated set of advice to achieve an overall
healthy eating pattern. To get the full benefit, all Americans should
carry out the Dietary Guidelines recommendations in their
entirety.
More
consumer-friendly advice and tools, including a next generation Food
Pyramid, will be released by USDA and HHS in the coming months. Below is
a preview of some of the tips that will be provided to help consumers
translate the Dietary Guidelines into their everyday lives:
● Enjoy your
food, but eat less.
● Avoid
oversized portions.
● Make half
your plate fruits and vegetables.
● Switch to
fat-free or low-fat (1%) milk.
● Compare
sodium in foods like soup, bread, and frozen meals – and choose the
foods with lower numbers.
● Drink water
instead of sugary drinks.
This edition of
the Dietary Guidelines comes at a critical juncture for America’s health
and prosperity. By adopting the recommendations in the Dietary
Guidelines, Americans can live healthier lives and contribute to a
lowering of health-care costs, helping to strengthen America’s long-term
economic competitiveness and overall productivity.
USDA and HHS
have conducted this latest review of the scientific literature, and have
developed and issued the 7th edition of the Dietary
Guidelines for Americans in a joint effort that is mandated by
Congress. The Guidelines form the basis of nutrition education
programs, Federal nutrition assistance programs such as school meals
programs and Meals on Wheels programs for seniors, and dietary advice
provided by health professionals.
The Dietary
Guidelines, based on the most sound scientific information, provide
authoritative advice for people 2 years and older about how proper
dietary habits can promote health and reduce risk for major chronic
diseases.
The Dietary
Guidelines aid policymakers in designing and implementing
nutrition-related programs. They also provide education and health
professionals, such as nutritionists, dietitians, and health educators
with a compilation of the latest science-based recommendations. A table
with key consumer behaviors and potential strategies for professionals
to use in implementing the Dietary Guidelines is included in the
appendix.
Estimated Calorie Needs per Day for
Adults Age 51+ by Gender and Physical Activity Level
Gender
Age
Sedentary
Moderately Active
Active
Female
51+
1,600
1,800
2,000-2,200
Male
51+
2,000-,2200
2,200-2,400
2,400-2,800
a. Based on
Estimated Energy Requirements (EER) equations, using reference
heights (average) and reference weights (healthy) for each
age/gender group. For adults, the reference man is 5 feet 10
inches tall and weighs 154 pounds. The reference woman is 5 feet
4 inches tall and weighs 126 pounds.
b.
Sedentary means a lifestyle that includes only the light
physical activity associated with typical day-to-day life.
Moderately active means a lifestyle that includes physical
activity equivalent to walking about 1.5 to 3 miles per day at 3
to 4 miles per hour, in addition to the light physical activity
associated with typical day-to-day life. Active means a
lifestyle that includes physical activity equivalent to walking
more than 3 miles per day at 3 to 4 miles per hour, in addition
to the light physical activity associated with typical
day-to-day life.
c. The
calorie ranges shown are to accommodate needs of different ages
within the group. For adults, fewer calories are needed at older
ages.
Physical Activity
Guidelines (2008) - These are not new but emphasized in report
Adults 65 years and older
● Older
adults should follow the adult guidelines. When older adults cannot meet
the adult guide-lines, they should be as physically active as their
abilities and conditions will allow.
● Older
adults should do exercises that maintain or improve balance if they are
at risk of falling.
● Older
adults should determine their level of effort for physical activity
relative to their level of fitness.
● Older
adults with chronic conditions should understand whether and how their
conditions affect their ability to do regular physical activity safely.
Adult Guidelines - Age 18 to 64 years
● All adults
should avoid inactivity. Some physical activity is better than none, and
adults who participate in any amount of physical activity gain some
health benefits.
● For
substantial health benefits, adults should do at least 150 minutes (2
hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1
hour and 15 minutes) a week of vigorous-intensity aerobic physical
activity, or an equivalent combination of moderate- and
vigorous-intensity aerobic activity. Aerobic activity should be
performed in episodes of at least 10 minutes, and preferably, it should
be spread throughout the week.
● For
additional and more extensive health benefits, adults should increase
their aerobic physical activity to 300 minutes (5 hours) a week of
moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic
physical activity, or an equivalent combination of moderate- and
vigorous-intensity activity. Additional health benefits are gained by
engaging in physical activity beyond this amount.
● Adults
should also include muscle-strengthening activities that involve all
major muscle groups on 2 or more days a week.
Notes
a.
Moderate-intensity physical activity: Aerobic activity that increases a
person’s heart rate and breathing to some extent. On a scale relative to
a person’s capacity, moderate-intensity activity is usually a 5 or 6 on
a 0 to 10 scale. Brisk walking, dancing, swimming, or bicycling on a
level terrain are examples.
b.
Vigorous-intensity physical activity: Aerobic activity that greatly
increases a person’s heart rate and breathing. On a scale relative to a
person’s capacity, vigorous-intensity activity is usually a 7 or 8 on a
0 to 10 scale. Jogging, singles tennis, swimming continuous laps, or
bicycling uphill are examples.
c.
Muscle-strengthening activity: Physical activity, including exercise
that increases skeletal muscle strength, power, endurance, and mass. It
includes strength training, resistance training, and muscular strength
and endurance exercises.
d.
Bone-strengthening activity: Physical activity that produces an impact
or tension force on bones, which promotes bone growth and strength.
Running, jumping rope, and lifting weights are examples.
Key
Recommendations
● Reduce
daily sodium intake to less than 2,300 milligrams (mg) and further
reduce intake to 1,500 mg among persons who are 51 and older and those
of any age who are African American or have hypertension, diabetes, or
chronic kidney disease. The 1,500 mg recommendation applies to about
half of the U.S. population, including children, and the majority of
adults.
● Consume
less than 10 percent of calories from saturated fatty acids by replacing
them with monounsaturated and polyunsaturated fatty acids.
● Consume
less than 300 mg per day of dietary cholesterol.
● Keep trans
fatty acid consumption as low as possible, especially by limiting foods
that contain synthetic sources of trans fats, such as partially
hydrogenated oils, and by limiting other solid fats.
● Reduce the
intake of calories from solid fats and added sugars.
● Limit the
consumption of foods that contain refined grains, especially refined
grain foods that contain solid fats, added sugars, and sodium.
● If alcohol
is consumed, it should be consumed in moderation—up to one drink per day
for women and two drinks per day for men—and only by adults of legal
drinking age.
> One drink
is defined as 12 fluid ounces of regular beer (5% alcohol), 5 fluid
ounces of wine (12% alcohol), or 1.5 fluid ounces of 80 proof (40%
alcohol) distilled spirits. One drink contains 0.6 fluid ounces of
alcohol.
> Strong
evidence from observational studies has shown that moderate alcohol
consumption is associated with a lower risk of cardiovascular disease.
Moderate alcohol consumption also is associated with reduced risk of
all-cause mortality among middle-aged and older adults and may help to
keep cognitive function intact with age. However, it is not recommended
that anyone begin drinking or drink more frequently on the basis of
potential health benefits because moderate alcohol intake also is
associated with increased risk of breast cancer, violence, drowning, and
injuries from falls and motor vehicle crashes.
Nutritional Supplements
Calcium
Adequate calcium
status is important for optimal bone health. In addition, calcium serves
vital roles in nerve transmission, constriction and dilation of blood
vessels, and muscle contraction. A significant number of Americans have
low bone mass, a risk factor for osteoporosis, which places them at risk
of bone fractures. Age groups of particular concern due to low calcium
intake from food include children ages 9 years and older, adolescent
girls, adult women, as well as adults ages 51 years and older. All ages
are encouraged to meet their Recommended Dietary Allowance (RDA) for
calcium.
Milk and milk
products contribute substantially to calcium intake by Americans.
Calcium recommendations may be achieved by consuming recommended levels
of fat-free or low-fat milk and milk products and/or consuming
alternative calcium sources.
Vitamin D
Adequate vitamin
D status is important for health. Extreme lack of vitamin D (i.e.,
vitamin D deficiency) results in rickets in children and osteomalacia
(softening of bones) in adults. Adequate vitamin D also can help reduce
the risk of bone fractures. Although dietary intakes of vitamin D are
below recommendations, recent data from the National Health and
Nutrition Examination Survey (NHANES) indicate that more than 80 percent
of Americans have adequate vitamin D blood levels. Vitamin D is unique
in that sunlight on the skin enables the body to make vitamin D.
In the United
States, most dietary vitamin D is obtained from fortified foods,
especially fluid milk and some yogurts (Appendix 15). Some other foods
and beverages, such as breakfast cereals, margarine, orange juice, and
soy beverages, also are commonly fortified with this nutrient. Natural
sources of vitamin D include some kinds of fish (e.g., salmon, herring,
mackerel, and tuna) and egg yolks, which have smaller amounts. It also
is available in the form of dietary supplements.
The RDAs for
vitamin D, which assume minimal sun exposure, are 600 IU (15 mcg) per
day for children and most adults and 800 IU (20 mcg) for adults older
than 70 years. As intake increases above 4,000 IU (100 mcg) per day, the
potential risk of adverse effects increases.
Vitamin
B12:
On average,
Americans ages 50 years and older consume adequate vitamin B12.
Nonetheless, a substantial proportion of individuals ages 50 years and
older may have reduced ability to absorb naturally occurring vitamin
B12. However, the crystalline form of the vitamin is well absorbed.
Therefore, individuals age 50 years and older are encouraged to include
foods fortified with vitamin B12, such as fortified cereals, or take
dietary supplements.
Foods fortified
with the crystalline form of vitamin B12, such as fortified cereals, or
vitamin B12 supplements, are encouraged for individuals older than age
50 years. A substantial proportion of these individuals may have reduced
ability to absorb naturally occurring vitamin B12, but their ability to
absorb the crystalline form is not affected. In addition, vegans should
ensure adequate intake of vitamin B12 through fortified foods or
supplements.
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