Eat Low Glycaemic Carbohydrates For Energy

The GI factor ranks carbohydrate foods based on their effect on blood sugar. High GI foods break down quickly and have a fast blood sugar response, normally resulting in high insulin levels. Low GI foods break down more slowly, and have a slower gradual release of glucose into the blood stream, resulting in lower insulin levels. This makes fat easier to burn and less likely to be stored. Eat low GI Carbohydrates, starting with breakfast, to provide a sustained release of energy early in the day and initially stabilise insulin levels.

Weight loss - Continue eating a variety of low GI carbohydrates up until mid-afternoon, then reduce for more fibrous vegetables, which are less dense in energy but high in vitamins and minerals. High levels of energy-dense food are not normally required in the evening.

Weight gain - Consume as many calories as you can. But low GI foods and proteins are just as important. They provide a good sustained release energy base. Energy dense foods like baked beans and creamed rice are good snack options with a protein source between meals. Fats including flax-seed oil, nuts, and seeds can be added to provide an alternative fuel source.

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Nutritional considerations

When considering nutrition for the physically active ageing individual, recommendations should be based on requirements of the aging process as well as the nutritional requirements for exercise.

Why is optimal nutrition important in the older age group?

Nutrition interacts with the aging process. 13% of the population of developing countries is over 65 years. This represents a large group of individuals who may require specialized nutritional advice. One of the great challenges of nutrition in this older age group is the vast heterogeneity.

Heterogeneity

Of all the age groups, older adults have the greatest heterogeneity. As people age the more dissimilar they become from their contemporaries meaning that there are a wide range of physiological and nutritional requirements within the older age group. This is because individuals age at different rates due to genetic, environmental, lifestyle, and cultural differences. Therefore the nutritional requirements for older individuals can vary substantially.

Factors to consider

A large proportion of the older adult population may suffer from some type of chronic disease and so can often be taking various medications. Nutrient interactions with medications can occur.

The aging process can also be associated with a decrease in muscle mass, impaired immune function, gastric atrophy, deteriorating dental health, reduced bone mineral density and a loss of the thirst sensation. These factors should be considered when offering nutritional advice to the older age group.

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Heart Health & Lifestyle

Several factors directly affect an individual’s risk of coronary heart disease. Modifiable risk factors include elevated blood cholesterol, cigarette smoking, high blood pressure, obesity, lack of exercise, and possibly high stress levels. Of these, cigarette smoking, high blood pressure and elevated blood cholesterol levels are considered the three major risk factors.

Reducing risk factors may lower the chance of having a heart attack or stroke. The danger of developing coronary heart disease increases with the number of risk factors- the more risk factors present, the greater the risk.

Cholesterol

Cholesterol is a white fatty substance which circulates in the blood. It is important for building cell walls and certain hormones.

There is often confusion with regards to dietary cholesterol and blood cholesterol. Essentially they are the same substance. However, blood cholesterol is the form of cholesterol which is most significant in causing heart disease.

Dietary cholesterol is found in the fat of animals. There is no cholesterol in plant foods. Cholesterol in the diet has a small effect on blood cholesterol. The effect is increased when associated with a high intake of saturated fat.

Blood cholesterol: Cholesterol in our body is produced by the liver, with only a small amount coming from the cholesterol we eat. Blood cholesterol is in fact affected by the type of fat we eat (especially saturated fat). To interpret what a blood cholesterol level means, it is important to take into account other risk factors for heart disease such as age, gender, history of heart disease and blood pressure (see risk level diagram).

A blood cholesterol level within the range of 3.0 - 5.0 mmol/L is generally associated with a low risk of heart disease.

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