Consuming
Thoughts
by
Fay Stickler
Pam Stott Extension Home
Economist For Berks Co.
Having grown up in an era
when nutrition science was in its
infancy, many older Americans
today harbor nutrition myths and
misconceptions. This may be
harmful, especially when exag
gerated claims are widespread by
the media, for such nutritional
miracles as quickie diets or foods
said to prevent or cure various ail
ments.
Increasingly, in recent years.
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the media have bombarded us
with so-called nutrition informa
tion. We have diverse and often
conflicting advice, frequently
from self-styled experts, on sup
posedly healthful and harmful
foods and diets. It is all too easy to
fall prey to inaccurate informa
tion, especially if you have de
creasing interest in food. Cooking
for one may be less challenging,
for example, and physical changes
of aging sometimes affect the abil
ity to taste salty, sour and sweet
foods.
Here are some of the most com
mon nutrition misbeliefs, mis
conceptions and nutrition claims
are they facts or fallacies?
• Vitamins and minerals give
energy. They don’t. Believing
this, many senior citizens take
potentially harmful and needlessly
expenisve pills or supplements,
and avoid eating adequate
amounts of energy sources such as
carbohydrates and fats.
Approximately 37 percent of
American adults take a daily
multivitamin pill. Some even take
extra vitamins and minerals as
well, especially vitamin C. Yet
most of these supplements are un
necessary for people of any age. A
well-balanced diet should provide
all of your nutritional needs. High
doses of some vitamins, such as A
and D. can be harmful. Large
amounts of some supplements can
upset the natural balance of nutri
ents normally maintained by the
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body. Large doses, call megavita
mins can act like drugs, with
potentially serious results.
While researchers continue to
learn more about how nutrient
requirements change during
aging, eating a balanced diet con
taining foods from the Food Guide
Pyramid is the best approach to
getting the nutrients you need. Be
fore you decide to take a nutrition
al supplement, discuss it with your
doctor or dietitian.
• Water is fattening. It’s not
Fearing this, some people don’t
drink enough water. As we get
older, reduced kidney function
increases the need for liquid.
• Worried about too many calo
ries in carbohydrates, older adults
often substitute fatty foods, not
realizing such foods have more
than twice as many calories per
gram.
• Some foods can cure such
problems as arthritis. False again.
Eating a variety of foods helps
provide what is needed in a nutri
tious diet but some foods are
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more “nutrient dense”; others are
more “calorie dense.” Absolutely
no foods or diets have been proven
to prevent or cure arthritis.
Men and women over 60 need
two or more servings, daily, of
milk or milk products. Consuming
at least 1000 mg of calcium per
day may help to prevent osteo
porosis, which can lead to spon
taneous bone fractures. Nutrition
ally balanced meals are important,
including foods rich in iron and
those that increase iron ab
sorption, such as oranges and
other foods rich in Vitamin C.
Work hard to overcome any de
creasing interest in food. Plan
attractive and varied meals, set a
pretty table, and try eating by a
window. If you live alone, when
ever possible invite a friend to
share the cooking or at least the
food.
Finally, take nutrition advice
only from reliable sources, such as
a public health nutritionist, a
registered dietitian, or your county
extension home economist.
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