Fuel for life
18 Mar 2013
According to the Australian Bureau of Statistics National Health Survey, 73 per cent of men aged 65-74 and 61 per cent of women aged 55-64 are overweight or obese. Bucking the trend isn't about fad diets or ‘your best bikini body’, it’s about being aware of what you eat and giving your body the right fuel every day.
Watch the GI
The glycaemic index (or GI) assigns each food a ranking based on how quickly the energy it provides is digested and absorbed into the blood stream.
High-GI foods are digested quickly and result in blood sugar and insulin spikes and drops. They include:
- Simple sugars, such as white sugar in your tea
- Simple starches, found in highly processed white breads, cereals and rice
- Most crackers, soft drinks, biscuits, cakes and lollies
Low-GI foods are digested slowly; they help keep blood sugar, insulin and energy levels stable. They also help you feel fuller for longer and include:
- Wholegrain breads and cereals
- Pasta
- Legumes
- Most vegetables and fruits
- Low-fat dairy products
Vitamin boost
Calcium is the most common mineral deficiency for both men and women over the age of 55. Without sufficient calcium intake, your risk of developing osteoporosis increases.
“Women over the age of 51 need to consume 1300mg of calcium a day,” explains accredited practising dietitian for Nutrition Australia Hayley Macfarlane. That’s equivalent to four serves of low-fat dairy products such as a 250ml glass of milk, 40g of cheese, 200g yoghurt, 15 almonds or a piece of salmon.
“Men aged between 50 and 70 should aim for 1000mg (or three serves of low-fat dairy products) of calcium a day, says Macfarlane. Once men hit the age of 70, they also need to consume 1300mg of calcium a day.
Food for thought
Have you ever read the back of the food packet when you’re grocery shopping? If you haven’t, it’s about time to start! “The Nutritional Information Panel (NIP) on food packaging is important,” says Macfarlane. “It gives you knowledge and the chance to make a better food choice for a healthier life.
The NIP outlines the energy, fat, sodium (salt), protein, carbohydrate and sometimes the fibre of products. “When reading the NIP, three things to look for are the energy (kilojoule) levels, the total fat and the sodium levels,” says Macfarlane.
“Select items with less than 3g of saturated fat per 100g and less than 120mg of sodium per 100g.” Macfarlane says to also look for products with lower kilojoules and higher amounts of fibre.
When it comes to the ingredient list, it’s best to stay away from foods with ingredients that are a big list of unpronounceable words or numbers. They are generally additives and chemicals used to enhance the flavour and appearance of the product, or extend the shelf life.
A sustainable plate
It might seem as if every week there’s a new development in the food industry. From organic to free range, genetic modification and factory farms, it can all be rather daunting.
The key to handling the influx of information and misinformation is education.
Read about global food resources, research the advice of experts and find out what all the jargon means. Overall, get to know the products you buy regularly. “Be mindful of the claims on products and read the small print carefully,” advises Melanie McGrice, accredited practising dietitian for the Dietitians’ Association of Australia.
It also helps to speak to your greengrocer about where your fruit and vegetables come from. The same goes for your butcher, poultry shop and fishmonger.
Each year, the average Australian household throws out approximately $1000 worth of edible food. This doesn’t just affect your back pocket; it also has environmental and social implications.
Next time you pick up that extra bag of potatoes, loaf of bread or bottle of milk, think about the time, energy and resources that went into growing, harvesting, making and delivering that food from the farm or factory to your plate, and shop, cook and store food smarter.
Size matters
The main thing men and women over the age of 55 need to be conscious of is serving sizes. Often, explains accredited practising dietitian for Nutrition Australia Hayley Macfarlane, as busy as you feel in retirement, once most Australians pass 55, they move less and eat more.
And while the ABS results show weight gain in over-55s across the board, women’s fluctuating hormones during menopause can contribute greatly to an expanding waistline, as well as increasing the chances of developing osteoporosis.
“Women in particular need to be aware of weight gain around their middle as a result of menopause,” says accredited practising dietitian for the Dietitians’ Association of Australia, Melanie McGrice. Women need to aim for a waist measurement less than 80cm and men less than 94cm to reduce the risk of many chronic diseases.
“Once you hit 55, there are quite a few nutritional changes you need to be aware of,” explains McGrice. In addition to weight gain due to menopause, women also have to keep an eye on their cholesterol levels, which impact on heart disease risk, and fluctuating hormonal levels, which can increase the chances of developing osteoporosis.
Both men and women need to be vigilant about their cholesterol levels, which impact heart health, and their bowel health. McGrice advises increasing fibre to help both heart and bowels.
The risk of Alzheimer’s disease is lowered by a ‘Mediterranean diet’, low in saturated fats and higher in omega-3 fatty acids, while the risk of other chronic diseases is lowered by a balanced diet low in saturated fat and salt, high in fibre (fruit, vegetables, legumes, whole grains) with three to four daily serves of dairy and incorporating small amounts of lean meats and fish, according to Nutrition Australia.
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