| Nutrition News: Diet and Exercise Combo is Still the Best Idea A new study confirms that if seniors want to lose weight, combining exercise with dieting is the key rather than doing them alone. Reported in the New England Journal of Medicine's March 31 issue, the research was done by a team at Washington University School of Medicine in St. Louis.
In the study, Dennis Villareal -- adjunct associate professor of medicine at Washington University School of Medicine -- and colleagues evaluated the effects of dieting and exercise in more than 100 obese seniors over a one-year period. Although weight loss alone and exercise alone improved physical function by 12 percent and 15 percent, respectively, neither was as effective as diet and exercise together, which improved physical performance by 21 percent.
The investigators used the Physical Performance Test, a test that evaluates an individual's ability to perform tasks, such as walking 50 feet, putting on and removing a coat, standing up from a chair, picking up a penny, climbing a flight of stairs and lifting a book. In addition, the researchers evaluated peak oxygen consumption during exertion with treadmill walking. On that test, obese elderly people who both dieted and exercised improved 17 percent from their baseline. The diet-only group showed a 10 percent gain, while the exercise-only group had about an 8 percent improvement.
All of those in the study were between 65 and 85 when the study began, with an average age of 70. All had a body mass index of 30 or more. They were divided into four groups -- low calorie diet only, exercise only with three sessions a week, a combined group of diet and exercise, and a group with no changes.
Will younger people see the same results? Probably. The authors concluded that although losing weight is beneficial and exercise is also good, when both are combined, there is a greater improvement. -- New England Journal of Medicine
EATING RIGHT FOR OLDER ADULTS
The American Dietetic Association offers some tips for healthy eating for older adults. Think nutrient rich rather than "good" or "bad" foods. The majority of food choices should be packed with vitamins, minerals, fiber and other nutrients -- and lower in calories. Most older adults need fewer calories than in younger years.
Eat a variety of foods from all the food groups to get the nutrients your body needs. Fruits and vegetables can be fresh, frozen or canned. Include more dark green vegetables, such as leafy greens and broccoli, and orange vegetables like carrots and sweet potatoes. Vary protein choices with more fish, beans and peas. And eat at least 3 ounces of whole-grain cereals, breads, crackers, rice or pasta every day.
Q and A
Q: Can the plant-based diet that you so often recommend really provide enough protein?
A: Yes, people sometimes think of protein as only coming from meat and dairy products, but we also get protein from plant foods. Beans, nuts and seeds are the most concentrated sources of plant protein; and they provide fiber, magnesium, potassium and natural protective phytochemicals. Grains and vegetables also supply small amounts of protein that add up when you make them a major part of your meals.
As you eat less of the animal sources of protein, keep in mind the need for balance. If you eat very little meat, you can't just assume you've met nutrient needs with a rice cake and plain salad. As you shift the balance of plant and animal foods on your plate, look for places you can include beans (in salads, soups, casseroles and more). Switch from snacks of chips or cookies to protein- and nutrient-rich nuts and seeds.
A mostly plant-based diet that includes 5 to 6 ounces of lean poultry, fish or meat and three servings of dairy products or alternatives will meet the daily protein requirements of most adults. Analysis of eating patterns suggested in the 2010 Dietary Guidelines for Americans shows that if you minimize meat or dairy products, you will also get protein well above the Dietary Reference Intake (RDI), if each day you include about three servings of vegetarian sources of protein like beans, nuts and seeds. One serving of beans is 1/2 cup, while seeds and nuts are 1 ounce each. -- American Institute for Cancer Research
RECIPE
From Prevention Magazine, this recipe for Roasted Salmon with Mustard-Dill Glaze makes a quick, weeknight dinner that provides plenty of healthy omega-3 fatty acids, which are considered "good fats."
Roasted Salmon with Mustard-Dill Glaze
3 tablespoons light mayonnaise
1 tablespoon grainy mustard (such as Dijon)
1 tablespoon chopped fresh dill
1/1 2 teaspoons dark brown sugar
1 teaspoon lemon juice
4 (4-ounce) center-cut salmon fillets
1/2 teaspoon salt
1/8 teaspoon black pepper
Heat oven to 400 degrees. In a small dish, combine mayonnaise, mustard, dill, sugar and lemon juice. Place the fillets on a foil-lined baking sheet.
Season with salt and pepper and spread mayonnaise mixture over top of fillets. Roast until just cooked through, 12 to 15 minutes. Serves 4.
Per serving: 286 calories, 25.5 g protein, 4.6 g carbohydrate, 17.9 g fat, 74 mg cholesterol, 485 mg sodium.
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Charlyn Fargo is a registered dietitian from Springfield, Ill. For comments or questions, contact her at charfarg@aol.com. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com. |
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