Eating Wisely/Aging Well
Food as Medicine
Oregon State University
Extension Service
Sharon Johnson M.S.
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Food as Medicine?
As we age, we need…
 Less
food
 More nutrientdense food
 Colorful food
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Less Food?
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Consider using a
9” plate
1/2 the plate should
be vegetables
1/4 quarter should be
whole grains
1/4 quarter should be
protein
Source: Idaho Plate Method
3
Nutrient-dense food?

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Every day: 2 cups of
fruit
Every day: 2 1/2 cups
of vegetables
Every day: 3 cups of
low fat milk (or an
equivalent)
2005 New Dietary Guidelines
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More colorful food?

“Your plate should
look like a pile of color
crayons”

Colorful foods (red,
yellow/orange,
blue/purple, green,
white) actually
prevent disease
conditions
Source; www.5aday.com
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The advantages of color
in your diet– it treat’s disease


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Vitamins and minerals
Antioxidants (to
neutralize free
radicals)
Fiber
Lessened likelihood
of overweight/obesity
Source: USDA
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Color your food and prevent
disease?
APPLES:
 80 calories of easy
eating
 Well-packaged fast
food
 High in calcium, fiber
and potassium
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Color your food and prevent disease…
SPINACH:
 Contains Vitamin C
 Important for vision
protection
 Good source of folate
(folic acid)
 Fewer calories
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Color your food
and prevent disease…
BLUEBERRIES:
 More disease-fighting
antioxidants than any
other fruit
 Lowers risk of some
cancers
 Improves urinary tract
health
 Reverses mental
decline
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As we age, we need to….
 Select
carbohydrates wisely
 Focus on whole grains
 Reduce use of processed foods
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Select carbohydrates wisely…
 Fruits
 Vegetables
 Whole
grains
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Really focus on whole grains…

Eat three or more
ounce-equivalents of
whole grain products
each day

Make half your grains
whole
Source: www.mypyramid.gov
12
Reduce use of processed foods

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Read nutrition labels
Read nutrition labels
Read nutrition labels
Read nutrition labels
Read nutrition labels
Read nutrition labels
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Hydrate (drink enough water)

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Make it a habit:
Take medications
with water
“Eat your water”
Remember: older
adults may not
recognize the thirst
sensation
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As we age, we need to…
 Select
protein
carefully; eat
seafood
 Eat more beans
and legumes
 Eat low fat
meats, dairy
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As we age, we need…

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More healthy fats
(olive, canola oil)
“Good” fats
(polyunsaturated/
monounsaturated)
As little
“hydrogenation” as
possible
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Fats and Aging
Fat is not necessarily
bad for you:
 20-35% of our
calories should be
(good) fat
 We even need a little
saturated fat
 NO TRANSFATS
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As we age, we need to….
 Focus
on smaller
portions
 Eat
more slowly
 Increase
our
fiber intake
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Why is it so hard to eat wisely?
Food choices are
not always under
our control
 Food comforts us
 Food is
everywhere
 Eating out is “in”

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What works—
How do you eat more wisely?
 Eat
often
 Watch portions
 Plan for ‘problem
foods’
 Keep colorful,
foods handy
 Understand
that
some foods
“beckon”.. and
some foods
“hum…”
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New Dietary Guidelines*
Focus on fruits
 Vary your veggies
 Get enough calcium rich foods
 Make half your grains whole
 Go lean with protein

*www.healthierus.gov/dietaryguidelines
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Food as Medicine
Presentation:
Sharon Johnson M.S.
Southern Oregon Research and Extension Service
Oregon State University
569 Hanley Road
Central Point, Oregon 97502
541-776-7371 x210
s.johnson@oregonstate.edu
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Informational sources
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Dietary Guidelines for Americans 2005
www.5aDay.org
Jean Mayer Human Nutrition Center on Aging
Weil Cornell Food and Fitness Advisor, Cornell
University
Nutrition Concepts and Controversies (Sizer, F.
Whitney,E.)
Wellness Foods A to Z (University of California
Berkley)
National Academy of Sciences 2002
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