Food "Pyramid" Updated to Reflect Changing Needs of Older Adults

Older adults are not as physically active as they were when they were young and thus need fewer calories. However they still need the same (or even higher) levels of nutrients. This calls for a different nutrition strategy than adults had when they were younger. In response Tufts University has created their own version of the USDA food "pyramid" calling it the "Modified MyPyramid for Older Adults".

The Modified MyPyramid for Older Adults includes:

* Whole, enriched, and fortified grains and cereals such as brown rice and 100% whole wheat bread. * Bright-colored vegetables such as carrots and broccoli. * Deep-colored fruit such as berries and melon. * Low- and non-fat dairy products such as yogurt and low-lactose milk. * Dry beans and nuts, fish, poultry, lean meat and eggs. * Liquid vegetable oils and soft spreads low in saturated and trans fat. * Fluid intake. * Physical activity such as walking, house work and yard work.

Because of the changing dietary needs the pyramid contains even a greater emphais on consuming adequate amounts of fiber rich foods, which means choosing mainly whole grain products rather than highly refined forms, and whole fruits and vegetables rather than juices.

Another challenge of lower-calorie diets is getting enough nutrients including calcium, vitamin D and vitamin B12 from food intake alone. The modified food pyramid addresses this by noting that supplemental nutrients may be required.

While there are no surprises in the pyramid, it makes it clear that as we age our eating habits and strategies need to change as well. Furthermore, to be healthy we need to eat fiber rich foods, remain physically active, and supplement our diets with vitamins (see your doctor to determine which ones you need in your diet).

Tufts researchers published their first Food Guide Pyramid for Older Adults in 1999. More information can be found on their nutrition website.