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Benefits of Making Changes in Nutrition and Food-related Practices
There are numerous benefits to good nutrition and healthy food practices. Healthy eating affects longevity and can improve quality of life as well as positively affect the health conditions experienced by many older adults.
Not only can improving one's diet add years to life, but it also can add quality to those years:
| Quality of Life and Longevity |
This may be the primary benefit of making changes in nutrition and eating habits:
- Beginning a healthy diet at any stage in life can improve one's quality of life, especially when combined with physical activity
- Even changing one eating habit can improve the daily energy levels in older adults15
- A healthy diet means feeling better, with less illness15
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Good nutrition can also affect some common health and medical conditions:
| Cancer |
- High consumption of a variety of fruits and vegetables has been inversely linked with many types of cancer16,17,18
- Long-term high intake of red or processed meat has been associated with an increased risk for colorectal and other cancers. In order to avoid this risk, fish and poultry might replace red meat19
- Diets that include 5-10 servings of fruits and vegetables a day have been associated with reduced risk for cancer, including respiratory tract cancers, prostate cancer, and colorectal cancer20
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| Diabetes |
- A diet that includes lots of refined carbohydrates and simple sugars may cause physiological changes and eventually lead to the development of diseases such as diabetes21
- Studies suggest that eating fruits and vegetables can improve control of blood glucose levels and reduce one's risk of developing diabetes22
- For older adults who are at risk for or have type 2 diabetes, good nutrition and physical activity are crucial to improve insulin sensitivity, prevent or delay the onset of diabetes, and lower the risk of diabetes-related problems23,24
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| Heart Health |
- Diets that include fruits and vegetables have been shown to help reduce high blood pressure25 and reduce the risk for cardiovascular disease26
- High fiber diets help reduce blood cholesterol
- Vegetable and plant oils contain unsaturated fats that may actually help protect against heart disease27,28
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| Vision |
- Many of the vitamins and minerals found in fruits and vegetables, including vitamin C and carotenoids, have been associated with better vision and reduced risk for cataracts and other vision problems29,30
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| Bone Health |
- Diets that include calcium-rich and vitamin D fortified foods, such as fruits, vegetables and low-fat dairy products, are associated with better bone health, lower risk for osteoporosis and fewer bone fractures31,32,33
- Fruits and vegetables, as well as dairy products, can be excellent sources of these nutrients34,35
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| Maintaining a Healthy Weight |
- A balanced and nutritious diet is important for maintaining a healthy weight
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15 Morley, J.E. (2001) "Decreased Food Intake with Aging." Journals of Gerontology 56A:81-88.
16 National Center for Chronic Disease Prevention and Health Promotion, Division of Nutrition and Physical Activity. (Jan. 31, 2005) "Can Eating Fruits and Vegetables Help People to Manage their Weight?" Research to Practice Series, No. 1.
17 American Association of Retired Persons. (1999) Eat Well: Lighten Up at 50 Plus. Booklet, Stock No. D17079. Washington, D.C.: AARP.
18 Hyson, D. (2002) The Health Benefits of Fruits and Vegetables: A Scientific Overview for Health Professionals. Wilmington, DE: Produce for Better Health Foundation.
19 Chao, A. et al. (Jan. 1 2005) "Meat Consumption and Risk of Colorectal Cancer." Journal of the American Medical Association. 293:2.
20 Hyson, D. (2002) The Health Benefits of Fruits and Vegetables: A Scientific Overview for Health Professionals. Wilmington, DE: Produce for Better Health Foundation.
21 Cowley, G. (Jan. 20, 2003) "A Better Way to Eat." Newsweek 141(3):46-8,51-2,54.
22 Hyson, D. (2002) The Health Benefits of Fruits and Vegetables: A Scientific Overview for Health Professionals. Wilmington, DE: Produce for Better Health Foundation.
23 American Diabetes Association. (Jan. 2005) "Standards of Medical Care in Diabetes." Position Statement. Diabetes Care 28(1). Available at Diabetes Care on the World Wide Web: http://care.diabetesjournals.org/cgi/content/full/28/suppl_1/s4.
24 Diabetes Prevention Program Research Group. (2002) "Reduction in the Incidence of Type 2 Diabetes with Lifestyle Intervention or Metformin." New England Journal of Medicine 346(6):393-403.
25 American Association of Retired Persons. (1999) Eat Well: Lighten Up at 50 Plus. Booklet, Stock No. D17079. Washington, D.C.: AARP.
26 Hyson, D. (2002) The Health Benefits of Fruits and Vegetables: A Scientific Overview for Health Professionals. Wilmington, DE: Produce for Better Health Foundation.
27 University of California, Berkeley. (Dec. 2001) "Building a better pyramid." UC Berkeley Wellness Letter.
28 Cowley, G. (Jan. 20, 2003) "A Better Way to Eat." Newsweek 141(3):46-8,51-2,54.
29 Hyson, D. (2002) The Health Benefits of Fruits and Vegetables: A Scientific Overview for Health Professionals. Wilmington, DE: Produce for Better Health Foundation.
30 ADA Reports. (May 2000) "Position of the American Dietetic Association: Nutrition, aging, and the continuum of care." Journal of the American Dietetic Association 100(5):580-595.
31 American Association of Retired Persons. (1999) Eat Well: Lighten Up at 50 Plus. Booklet, Stock No. D17079. Washington, D.C.: AARP.
32 Hyson, D. (2002) The Health Benefits of Fruits and Vegetables: A Scientific Overview for Health Professionals. Wilmington, DE: Produce for Better Health Foundation.
33 ADA Reports. (May 2000) "Position of the American Dietetic Association: Nutrition, aging, and the continuum of care." Journal of the American Dietetic Association 100(5):580-595.
34 Drewnowski, A., and Evans, W.J. (eds) (2001) "Nutrition, Physical Activity and Quality of Life in Older Adults: Summary." Journals of Gerontology 56A:89-94.
35 Hyson, D. (2002) The Health Benefits of Fruits and Vegetables: A Scientific Overview for Health Professionals. Wilmington, DE: Produce for Better Health Foundation.
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