“Food is Medicine” is a concept that reaffirms the connection of recognizing that access to high-quality nourishment is essential for well-being.  Today’s post is to refresh our prior discussion about how the Mediterranean diet as an effective way to  reducing the risk of cardiovascular diseases and overall mortality and create a bridge to our April 28th Zoom program on the “Healthy Eating as We Age” with Jul Schofield, MA, RD..    

It’s important to embrace that healthy eating does evolve as we age and we have very  different nutritional needs as we age. For example, as we grow older, our metabolism slows down, so we need fewer calories than before and more be even more focused on certain nutrients as we age.  Basically, it means it’s more important than ever to choose foods that give us the best nutritional value with fewer calories.

First, eating a balanced diet and staying hydrated are key to healthy aging, as the body’s nutritional needs change over time. Starting with hydration, adequate hydration is essential for the maintenance of health and physiological functions for all ages.   However, as we age, many older adults do not maintain adequate hydration, which is under-recognized and often poorly managed. Older adults are more vulnerable to dehydration, especially those living with multiple chronic illnesses. Most healthy people can stay hydrated by drinking water and other fluids whenever they feel thirsty. However, if you don’t experience the “thirsty” signal to drink, try and remember the the time-honored advice to drink 8 glasses of water/fluids each day.

Second, it’s important to know how much should you eat?  Again quantity and quality is important to understand and the number of calories people need each day based s by individual and age. The bottom-line, is always discuss your weight and fitness goals with your health care provider before making big changes.

Third, how to eat healthy? Choose a variety of nutrient-dense foods across and within all the food groups: vegetables, fruits, grains, protein foods, dairy products, and oils. The Mediterranean diet can provide an option with focusing on nutrient-dense foods like fruits, vegetables, whole grains, lean proteins, and healthy fats, while limiting added sugars, sodium, and unhealthy fats. 

In the general population, benefits observed in people who ate a Mediterranean dietary pattern compared to usual intake had decreased blood pressure, lower weight, and reduced LDL cholesterol. Individuals with diabetes also benefit from improvement in blood sugar and lipid control. In addition, adopting a Mediterranean diet can be beneficial for healthy aging, offering potential advantages in longevity, cardiovascular health, and cognitive function.

 The main steps to follow the diet include:

  • Each day, eat vegetables, fruits, whole grains and plant-based fats.
  • Each week, have fish, poultry, beans, legumes and eggs.
  • Enjoy moderate portions of dairy products.
  • Limit how much red meat you eat.
  • Limit how many foods with added sugar you eat.

Some other elements of the Mediterranean diet are to: 

  • Share meals with family and friends.
  • Get regular exercise.

Fish also are a key part of the Mediterranean diet. Some healthy choices are:

  • Mackerel
  • Herring
  • Sardines
  • Albacore tuna
  • Salmon
  • Anchovies

Source: American Academy of Nutrition and Dietetics, Mayo Clinic

 For Additional Resources:

 Mediterranean diet for heart health   https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801

 

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