Food For Thought

You strive to eat a balanced diet to ward off excess weight and the trials of cardiac disease. But this admirable lifestyle offers another benefit, especially as we age: It can keep you mentally fit. Meals that combine quality protein, fresh produce and complex carbohydrates will help not only your waistline, but also your ability to concentrate.

"When it comes to mental acuity, there's so much misinformation out there," says Karen Eastman, a registered and licensed dietician and director of the Diabetes Center of Excellence and Nutrition Health Center with NCH Healthcare System. "Supplements [claim to] increase your mental acuity, but it really goes back to eating a well-balanced diet."

Eastman says seniors cut vital nutrients from their diets for several reasons. If they are depressed and/or eating alone, they may simply open a can of soup, missing out on fresh fruits and vegetables. If their budgets are strained, they may skip meat, chicken or fish at the grocery store, eliminating protein.

Fat-the good kind-should be incorporated in every diet as well. "The brain is made up of 60 percent fat, so you want to get the good fats in there," says Dr. Gary Gendron, who is certified in clinical nutrition and a chiropractor at Integrated Medical Center in Bonita Springs. Gendron says the main way to get good fat into the brain is through cold-water fish such as salmon, sardines and tuna. Other good sources include soybean, canola and flax oil as well as avocados and bananas. Egg yolks add a dose of choline-a member of the B vitamin family that has been shown to help concentration and alertness.

But portion size is crucial to keep calories in check, Eastman says. She suggests that once cooked, protein be limited to the size of a deck of cards. Restaurants offering "twilight" meals or early-bird specials will likely serve a smaller portion automatically.

According to the United States Department of Agriculture's new pyramid requirements, a 55-year-old woman who does less than 30 minutes of exercise a day needs 1,800 calories, with one and a half cups of fruit and five ounces of meat and beans. That deck of cards would amount to approximately three ounces.

(To find the pyramid suited to your age, gender and exercise level, as well as tips and guidelines, visit

www.mypyramid.gov.)

"We lose muscle as we age, and our calorie needs decrease," says Cynthia Sass, a registered nutritionist and spokesperson for the American Dietetic Association who teaches nutrition and wellness at the University of South Florida. "It's important to make every calorie count."

And exercise continues to be key as we age, Eastman says. Even walking with a neighbor offers physical, social and mental benefits. "Exercise keeps [people] more mentally alert, acts as a stimulant and eliminates that [artery] plaque," she says.

Here are some tips on integrating key nutrients you need in your diet after age 50:

n Vitamin D. It promotes bone health, and most Florida residents don't need a vitamin D supplement because we get a healthy dose with just 30 minutes of exposure to the sun two or three times a week. However, the ability to absorb D from sunlight decreases after age 70, so get a full day's value from fortified food, such as low-fat dairy products.

n Vitamin B-12. This nutrient is more difficult to absorb through food after age 50, says Sass. Without enough of it, seniors risk anemia and long-term nerve damage. Look for B-12 in its fortified version in hot and cold cereals.

Calcium. As bones lose density, calcium needs increase to 1,200 milligrams a day, which may prevent bone loss and fractures and help maintain the power to heal. Lactose intolerant? Try fortified orange juice or soymilk, but be sure to shake the bottle well, because much of the calcium settles to the bottom, says Sass.

Fluids. Some medications increase the need for fluids. In addition, thirst sensation diminishes along with the ability to produce saliva, which can lead to tooth and gum problems. Aim for eight glasses of water or noncaffeinated beverages a day.

Seasonings. As taste buds lose some sensation after age 70, avoid reaching for salt or sugar to jazz up an entrée. Find other ways to season food, such as fresh or dry herbs, spices or salt-free seasoning mixes.

Fiber. This essential nutrient is vital in combating a common ailment among seniors: constipation. The quick and easy answer is vegetables. If some are hard to chew, Sass suggests tossing some frozen vegetables (which are just as healthy as fresh ones from a supermarket) in a microwave to cook, and then purée them for a quick meal.

Antioxidants. These are the bodyguards that help our cells fight free radicals that are produced in our bodies and lead to cell degeneration. Get as much color in your diet as possible-the purples of eggplant, oranges of carrots and greens of spinach, collard greens and kale. Ongoing research has also linked antioxidants to better memory. Other sources include fatty fish such as salmon, sardines and halibut; spices and herbs; black and green tea and cocoa powder.

Oil. Researchers have found that a small amount of oil can help in the absorption of antioxidants. Pour it on your vegetables before grilling or cooking. Try oils infused with herbs for flavor, or make your own: Put some dry or fresh basil, oregano, rosemary or garlic into a bottle of olive oil and let the flavor spread.

Paying attention to nutrition can make all the difference between enjoying the golden years and merely enduring them. "Living in Florida, I'm amazed at the energy and youthfulness of the adults here," says Sass. "The seniors of today are not the seniors of 10 or 20 years ago. Because of good nutrition and attention to lifestyle issues (such as exercise), people will live longer and be more active."