Nutrition Questions and
Answers for Older Folks

Q. I have trouble with my teeth and gums and have difficulty eating raw vegetables. How can I get enough fiber?

A. Many vegetables and fruits-carrots, broccoli, peas, beans, apples, and pears for example-are high in fiber. Cooking makes them easier to chew without losing the valuable fiber.

Microwave or lightly steam fruits and vegetables to soften them while minimizing the loss of nutrients. Use as little water as possible when cooking.

Whole-grain breads and cereals are other excellent sources of fiber. Read the ingredient list-look for the word "whole," as in whole wheat. That means the fiber-rich bran you are looking for has not been removed during processing.

Q. Food just does not taste good to me, so I have no interest in eating. What can I do to perk up my appetite?

A. Our senses of taste and smell may get duller as we age. As a result, we may overload our food with salt or even lose interest in food. Instead, get creative with herbs, spices, and lemon juice to add flavor. Experiment to see what appeals to you. Most of these impart health benefits as well as taste.

Try something new. Ethnic foods have become more popular, along with new low-fat salsas, sauces and condiments that can add sparkle to old favorites. Read labels carefully to avoid those high in sodium, fat, and calories.

Make meals look attractive. Use a variety of colorful foods and textures to make meals more appealing.

Q. I never liked eating breakfast. Do I need to eat breakfast to have a healthy diet?

A. Set an eating pattern that works for you. The important goal is to eat a balanced diet that includes foods from all the food groups each day. It's not necessary to eat a big meal first thing in the morning.

Wait until mid-morning and eat a light snack instead of a formal breakfast if you want to. Just be sure to make healthful choices such as fruit, toast and yogurt or peanut butter. A meal of doughnuts and coffee provides few nutrients and often finds you soon tired and hungry.

Skipped meals usually result in too many snacks that are filled with calories and few nutrients. Missed meals usually mean missed nutrients. A vitamin pill or glass of juice cannot replace all the goodness nature provides in food.

Food does boost our brainpower after fasting all night. Research has shown that a balanced breakfast enhances learning, performance and health for both children and adults.