1. High fiber intake is associated with lower blood cholesterol.
2. Soluble fiber may decrease blood sugar levels by trapping excess glucose in the soluble material during digestion.
3. Increased fiber intake has been shown to decrease the risk of death from cardiovascular disease (CVD). This is thought to occur because of the positive effects fiber has on blood glucose and cholesterol levels.
4. High fiber intake may help reduce the risk of having a stroke. As previously noted, fiber intake can help lower cholesterol which can increase the risk of a person experiencing a stroke. Fiber has also been shown to help manage weight; those who are overweight may be at increased risk of stroke.
5. While the mechanism has yet to be discovered, fiber intake has been shown to decrease blood pressure and reduce the risk of hypertension.

For those under the age of 50, the recommended daily intake of fiber is 38 grams per day for men and 25 grams per day for women. For those over the age of 50, the recommended daily intake drops to 30 and 21 grams per day for men and women respectively. Fiber is primarily found in legumes, whole grains and oats, fruits, vegetables, nuts and seeds. Studies have shown that even an increase of 7 grams of fiber per day can decrease the risk of developing CVD by 9%. While there is still more research that needs to be conducted, it is evident that increasing fiber intake does play a beneficial role in preventing disease and reducing risk factors. Therefore, fiber should be incorporated into the diet as often as possible.

Sources:

Fiber. (2019, September 9). Retrieved from https://lpi.oregonstate.edu/mic/other-nutrients/fiber.

Routhenstien, M. (2019, October). Fiber and Heart Health. Today’s Dietitian.

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While all tree nuts are good sources of protein, fiber and unsaturated fats, each nut also has its own individual benefits. As seen on the chart below, a variety of other vitamins, minerals and phytochemicals are available through assorted nut consumption. These compounds have been shown to have protective effects on the heart including anti-inflammatory and antioxidant benefits. The International Tree Nut Council Nutrition Research & Education Foundation (INC NREF) has designated 1.5 oz as the recommended daily amount of nuts consumed.

Nuts are a great snack by themselves or make a great addition to other dishes and desserts. Consuming 1.5 oz of nuts daily can be difficult and redundant, so here are some ideas of how to incorporate more taste and texture from nuts into every day foods:

• Sprinkle on breakfast foods such as cereal, oatmeal or yogurt
• Incorporate into a homemade granola or snack mix
• Top your favorite salad, stir-fry or pasta dish
• Add to your favorite cookies, muffins, brownies or other baked goods

While it may not seem like a big deal, any simple and preventative measures that can be taken to protect heart health should not be ignored. At the very worst, nuts will provide vital nutrients that are important for overall health.

If you want to learn more about different tree nuts and their health benefits or find some tasty recipe ideas, check out INC NREF’s website: www.nuthealth.org.

Sources:
https://www.who.int/health-topics/cardiovascular-diseases/
https://www.nuthealth.org/

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Recommended Protein Intakes

For an average adult, the recommended daily intake of protein is 0.8 grams per kilogram of bodyweight. As we age, however, our bodies become at higher risk for decreased muscle mass. Increasing protein intake is one way to combat this outcome of aging. Recent findings suggest that older adults should consume anywhere from 1 to 1.2 grams of protein per kilogram of body weight.

Different Types of Protein

When we hear the word ‘protein’, we often think of sources such as meat, poultry, seafood, dairy and eggs. While these are indeed good sources of protein, there are other plant-based protein foods that are a great addition to any diet.

In fact, a study published this year suggests that older adults who increase their plant-based protein intake are less susceptible to “unhealthy” aging. The researchers qualify unhealthy aging as a combination of decreased functionality, low self-rated well-being, impaired mental health, and compromised physical health (including existence of disease, poor vitals and unhealthy lab values). Over the course of 8 years, researchers found that replacing as little as 1% of energy intake from meat, poultry or dairy with plant-based proteins statistically improved the risk factors associated with unhealthy aging. There were no significant findings that protein from eggs or seafood have a negative effect on aging.

Plant-Based Protein Sources

Here are some ideas of plant-based protein foods that you can incorporate into your diet:

• Soy* (edamame, tofu)
• Beans and lentils
• Nuts and seeds
• Quinoa*

*Soy and quinoa are complete protein sources, meaning they contain all 20 amino acids just like meat, dairy and other animal protein sources. Other plant-based proteins contain different combinations of amino acids, but not all 20.

While there is still more research to be done on the benefits of including more plant-based proteins into our diets, it will never hurt to try a new routine. Plant-based proteins can also be a great source of fiber and other vital nutrients for our bodies, which doesn’t hurt!

References:

Ortolá, R., Struijk, E. A., García-Esquinas, E., Rodríguez-Artalejo, F., & Lopez-Garcia, E. (2019). Changes in dietary intake of animal and vegetable protein and unhealthy aging. The American Journal of Medicine. doi: 10.1016/j.amjmed.2019.06.051

Villnies, Z. (2018). Top 15 plant-based sources of protein. Retrieved from https://www.medicalnewstoday.com/articles/321474.php

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What does “eating well” look like?

Tufts University created the following graphic to help older adults understand the type of variety they should be trying to include in their diets. It is based off the Dietary Guidelines for Americans with some additional, specific guidelines for seniors. Including a variation of foods and flavors is a great way to keep mealtimes interesting which may be able to counteract some of the difficulties of aging.

How can we specifically combat decreased taste and smell?

As our sense of taste and smell begin to decrease, food may become boring and bland. Quickly, the appeal and joy of eating diminishes. While adding more salt, sugar or butter may be a desired option, many elderly diets are not able to accommodate such additions due to dietary restrictions. Even without dietary restrictions, drowning foods in sugar, salt and fat is not the healthiest option. While these delicious substances are okay in moderation, here are some other ideas of how to increase the pleasure of eating when taste and smell are weakened:

• “Spice” things up: Fresh or dried herbs and spices are a great way to increase the flavor of dishes. Using other condiments, marinades, citrus juices, cheese and other flavorings where permitted can also enhance the quality of a meal.
• Stimulate the other senses: Including a variety of colors and textures can interest other senses such as sight or touch. Describing meals out loud or on paper may also increase the appeal.

Sources: https://www.aarp.org/content/dam/aarp/health/brain_health/2018/01/gcbh-recommendations-on-nourishing-your-brain-health.doi.10.26419%252Fpia.00019.001.pdf

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Taste is a sensation that is perceived by the taste buds on the tongue, and smell is a sensation that is detected by olfactory (smell) receptors in the nose. A common misconception is that our tongue can taste flavors such as chocolate, strawberry or mint. However, the tongue can only detect 5 elements: sweet, salty, sour, bitter and umami. It is our olfactory receptors that can detect countless different flavors.

EXPERIMENT: Plug your nose and put a small flavored candy in your mouth. As you eat it, you will notice that you can sense the sweetness but will not be able to identify a flavor. However, if you unplug your nose, the flavor will become detectable.

The aromas that are given off while we eat allow our olfactory receptors to distinguish flavor. Colds and allergies that cause stuffy noses can temporarily decrease our ability to perceive flavors.

Why do taste and smell decrease with age?

Sensations are generated by stimulations. There is a minimum amount of stimulation necessary to produce a sensation, which is known as the threshold. As we age, the thresholds for our senses increase, thereby making it more difficult to produce sensations such as taste and smell.

In addition to increased stimulation thresholds, the number of our taste buds and olfactory receptors decreases with age. Other causes of diminished taste and smell have been linked to medications, health conditions and a history of smoking or alcohol consumption.

In Part 2, we will discuss ways to increase mealtime satisfaction for the elderly who may struggle with a decreased sense of taste and smell.

Sources:

https://medlineplus.gov/ency/article/004013.htm

https://www.nia.nih.gov/health/smell-and-taste

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1. Food is a conversation piece: How many conversations do we have about food every day? How many times a day do children (and adults) ask “What is for dinner?”. At parties and events, isn’t it customary to thank those that prepared the food and talk about your favorite dish? At restaurants and other dining areas, it is quite frankly a necessity to discuss what to order and the rationale behind your decision of choosing one entrée over another.
2. Food is a reason to gather: Holidays, family dinners, parties, weddings, you name it – there will be food. As much as I hate to admit it, sometimes it is the only driving factor for me to go to events…
3. Food is an opportunity to learn about cultures: Food choices are extremely dependent upon culture. There is a reason why we have restaurants of all different ethnicities; there is something intriguing and thrilling about trying a new type of cuisine. Travelling around the world is a fantastic way to learn about new foods and cultural habits. For senior care facilities, Port of Call special events are becoming more popular.
4. Food is a career: Many professions center their work and livelihood around food including dietitians and nutritionists, chefs, food scientists, bloggers, etc. With the everchanging ideas and opinions of food and diet, there are many people that find their niche and career path within the realm of food.
5. Food is an emotional coping mechanism: Many people immediately turn to food when stresses arise, which is not inherently a bad thing; sometimes you need that stereotypical bowl (or pint) of ice cream after a tough day. We are all susceptible to using food as a security blanket – a way to distract ourselves from the issues at hand.
6. Food is a barrier: For those struggling with their body image to any degree, food becomes the enemy. It is the barrier between the negative thoughts and feeling “okay” about how you look. Disordered eating and eating disorders are becoming so prevalent nowadays, and there are those who actually glorify these unhealthy behaviors. Next time any of us feel tempted to reach for an appetite suppressing lollipop, we need to seek for help. Food is NOT the enemy, and we can learn how to have a healthy relationship with it.
7. Food is an affliction: There are health conditions that can make eating an unpleasurable experience (i.e. Crohn’s disease and ulcerative colitis, inflammatory bowel syndrome, extreme food allergies and intolerances, structural difficulties that cause issues with chewing and swallowing food, etc.). Food is no longer something to be enjoyed, but an imposition that has to constantly be monitored and regulated.

Food is something different to each one of us, and whether it is on this list or not, it is up to us as individuals to define our relationship and continue to discover new ways food plays a role in our lives.

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