Hey readers, put down that candy bar. Researchers at Tufts University have just solved the mystery of the Pyramid – the Food Pyramid, that is. Seniors puzzled by nutritional requirements can relax and peruse the graphically enhanced pyramid so “all shall be revealed.”

The new Tufts version for elders complements the USDA food pyramid called MyPyramid. For those of you who are computer savvy, the revamped MyPyramid has an online feature that allows you to calculate your nutritional requirements based on your sex, age, height, weight and exercise habits. For those of you who may not be Internet intellects, the graphic boldly shows areas of importance for older adults.

Red flag requirements: The flag on top of the pyramid signals seniors to take supplements of vitamins B-12, D and calcium in addition to a healthy diet. Doctors agree there are “unique dietary needs” for adults over 70. Seniors usually slow down and exercise less, so they need less food. So it becomes that much more important to choose nutrient-rich food, like fruits, vegetables, low-fat dairy and high-fiber whole grains.

Your mother was right: If you look closely at the graphics, you’ll notice some packages and boxes on the new pyramid. Is cardboard a new, cheaper way to get our fiber? Since adults are less likely to make multiple runs to the store for fresh produce – you may have arthritis or not want to risk a fall in icy weather – you can feel free to stock up on items like bags of frozen pre-cut vegetables that can be resealed, single-serve portions of canned fruit, or even dried fruits, and still meet your nutritional needs.

Secret to a long life: To protect your self against heart disease, cancer and even (gasp) constipation, the answer is the fiber found in fruits, veggies and whole grains. Fruits and vegetables also help reduce the risk of stroke and type two diabetes.

Drink up: See that row of glasses at the bottom? Those aren’t gin-and-tonics - it’s water. The Modified MyPyramid for Older Adults puts fluids at the very foundation of its chart. Why? Alice H. Lichtenstein, D.Sc., director of the Cardiovascular Nutrition Laboratory at Tufts says, “As we age there can be a disassociation between how hydrated our bodies are and how thirsty we feel, this can be particularly of concern in the summer months.” So before you hike off into the desert, load up your camel with food and beverages with high water content, such as lettuce, vegetable juice and soups.

Your high school gym teacher was right: The new pyramid really stresses the importance of exercise. Along the very bottom, you’ll see examples of recommended activities for older adults, such as walking, yard work and swimming. “Regular physical activity is linked to reduced risk of chronic disease and lower body weights. Government statistics indicate that obesity in adults 70 years and older has been increasing. Physical activity is one way to avoid weight gain in later years and its adverse consequences,” says Lichtenstein. “In addition, regular physical activity can improve quality of life for older adults.”

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Filed under: AGIS, Baby Boomers, Caregiving, Elder Issues, Eldercare, Health & Safety