For Women Ages 65 & Older: A Healthy Diet Why Eat Well? Good nutrition is vital from childhood through your later years. As people age, they may have special needs. Their nutrient needs can change over time. Eating a well-planned, balanced diet can help to: · Lower your risk of heart disease, certain types of cancer, stroke, and diabetes · Manage high blood pressure, high cholesterol, and diabetes · Maintain a healthy weight · Keep up your energy level · Relieve constipation Choose a Mix of Healthful Foods Eating well means choosing healthful foods that give you the energy and nutrients you need. Plan your meals and snacks to include plenty of fruits, vegetables and grain foods. These foods provide needed vitamins, minerals and fiber. Limit foods that are high in fat or sugars. Total fat intake should be 30 percent or less of all calories. The labels on packaged foods can help you to make smart food choices. Keep in mind that people enjoy different types of food. A "food diary" can help you keep track of the amounts and types of foods you eat. There are two kinds of fat found in food — saturated and unsaturated. Unsaturated fats are better choices than saturated fats — they don't raise your cholesterol as much. Use Supplements Wisely Some people need supplements. For instance, you may need to take a multivitamin. Supplements cannot meet all of your diet needs. Tell your doctor or nurse-midwife if you use any prescribed drugs or over-the-counter products, such as vitamins and herbs. Enjoy Your Meals Cooking and eating often become harder for people as they grow older. Some ideas that may help you to eat well include: · Inviting friends, neighbors, or family members to eat with you at home · Dining out with others · Going to meal events at your local senior center or place of worship · Trying out new recipes, trading recipes with friends · Making enough food for more than one meal and freezing meal-sized portions Diet and Constipation Older people are more likely than younger people to have constipation. Eating a poor diet or drinking too little fluid can lead to this problem. You can help prevent constipation by: · Eating more fresh produce · Eating fewer high-fat meats, dairy products and eggs · Cutting back on rich desserts and sweets that are high in sugar · Drinking at least 64 ounces of fluid daily You also may want to add small amounts of bran to your food. Weight Control To stay healthy, keep your weight at the level best for your height. If your weight is not in the normal range, try to lose the extra pounds. This will help keep you healthy and may prevent health problems such as diabetes. Finally . . . Eating well is key to feeling well. Eat a mixture of healthful foods that appeal to you. Choose foods that have plenty of nutrients and fiber.