At The 501 at Mattison Estate, we believe aging beautifully involves everything from what we do to what we put on our plate. That’s why our lifestyle is focused on supporting your whole-person wellness with engaging social opportunities, a range of classes and nutritious menu options. Let’s look at the important role eating well plays in your overall health and happiness.
Eating Healthy Starts With the Nutrition Facts Label
Different life stages call for different diets. As babies, we all start with breast milk or formula, then switch to nutrient-dense solids as we grow. In adulthood, the focus shifts to balanced macronutrients and managing calories. As we age, our nutritional needs change yet again, with greater emphasis on calcium, vitamin D, fiber and potassium to support bone health, digestion and heart health.
As part of a balanced healthy diet, the U.S. Department of Agriculture recommends that people 60 and older eat a diet that includes:
- A variety of foods from each food group to help reduce the risk of developing chronic diseases such as high blood pressure, diabetes and heart disease.
- Foods with little to no added sugar, saturated fat and sodium.
- Enough protein throughout the day to help maintain muscle mass.
- Key nutrients, including potassium, calcium, vitamin D, dietary fiber and vitamin B12.
- Plenty of fluids. With age, you may lose some of your sense of thirst, so drink water often. Low-fat or fat-free milk (including lactose-free options), fortified soy beverages and 100% juice can also help you stay hydrated. Limit beverages high in added sugars or sodium.
Three Tips on How To Read the Nutrition Labels To Make Healthy Choices
There are more than 10 different types of food labels, so here are some general tips to help you decipher what they mean. You can also check out food label examples for additional guidance.
- Check the number of servings. The nutrition information listed on the label is usually based on one serving of the food. When comparing calories and nutrients across foods, always check the serving size to make an accurate comparison. Remember, it’s common for a package or beverage to contain more than one serving.
- Know your daily calorie needs. A 2,000-calorie daily intake is used as a general guide for nutrition advice. However, your calorie needs may be higher or lower depending on your age, sex, height, weight and physical activity level. Talk with your healthcare provider about your calorie and nutrition needs as you age.
- Use %DV as a guide. What does DV mean in nutrition? The %DV (Daily Value) is the percentage of Daily Value for each nutrient in each serving of food. This helps you compare foods and determine which options may be better choices. Older adults should look for foods with higher %DV amounts of dietary fiber, vitamin D, calcium and potassium, and lower %DV amounts of saturated fat, sodium and added sugars.
A general guide to %DV: 5% DV or less of a nutrient per serving is considered low. 20% DV or more of a nutrient per serving is considered high.
How Your Diet Impacts Your Health
The U.S. Food and Drug Administration, suggests focusing on specific nutrients as part of a healthy, balanced diet. Your healthcare provider can help you decide which nutrients to monitor most closely.
Note: The FDA lists a recommended Daily Value for each nutrient based on a 2,000-calorie daily diet.
- Dietary fiber: A type of carbohydrate that isn’t easily digested. It helps move food and waste through the body, increasing regularity. Diets higher in fiber may reduce the risk of cardiovascular disease. The recommended Daily Value for dietary fiber is 28 grams (g) per day.
- Calcium: A mineral essential for bone health that also supports muscle and nerve function, blood clotting and hormone secretion. Adequate calcium intake may reduce the risk of osteoporosis. The recommended Daily Value for calcium is 1,300 milligrams (mg) per day.
- Vitamin D: This vital nutrient helps the body absorb calcium and supports bone health, immune function, hormone production and blood pressure regulation. The recommended Daily Value for vitamin D is 20 micrograms (mcg) per day.
- Potassium: An important mineral that helps regulate fluid balance and supports heart, muscle and nervous system function. The Daily Value for potassium is 4,700 mg per day.
As you work to increase these nutrients, it’s also important to reduce your intake of saturated fat, sodium and added sugars:
- Saturated fat: Found primarily in animal products (with seafood generally being lower). Replacing saturated fats with unsaturated fats, such as those found in olive oil, canola oil, nuts, seeds and seafood, can help reduce the risk of cardiovascular disease. The Daily Value for saturated fat is less than 20 g per day.
- Sodium: While the body needs sodium in small amounts, high-sodium diets are linked to increased blood pressure and a higher risk of heart disease and stroke. Because blood pressure often rises with age, limiting sodium becomes increasingly important. The Daily Value for sodium is less than 2,300 mg per day.
- Added sugars: These include sugars added during food processing, sweeteners like table sugar and syrups, and sugars from concentrated fruit or vegetable juices. High intake of added sugars can make it harder to meet nutrient needs while staying within calorie limits. The Daily Value for added sugars is less than 50 g per day.
Advantages of Dining at The 501 at Mattison Estate
Dining at The 501 offers benefits that go beyond what’s on the menu.
A range of delicious, nutritious meals.
Even if your dietary needs have changed, your meals can still be a feast for the senses. Our restaurant-style dining features chef-prepared dishes that accommodate individual needs without sacrificing flavor.
Meals are a time to socialize.
When dining alone, it’s easy to choose convenience over nutrition. Sharing meals with others encourages healthier choices and meaningful connections. At The 501, mealtimes are opportunities to socialize, connect with neighbors and form new friendships.
Flexibility and convenience.
Our culinary team handles everything from menu planning and ingredient sourcing to preparation and cleanup. While you can still cook in your own residence, having a worry-free dining option makes life easier and more enjoyable.
Eating Right Is a Part of Living Well
Dining plays an important role in overall health and wellness. In fact, lifting your fork can be just as beneficial as lifting weights or engaging in other physical activities. The 501 at Mattison Estate supports a lifestyle focused on total wellness. To learn more, contact us here.
Featured Image: shurkin_son / Shutterstock