health & well being for older adults

Healthy Eating is important for everybody, but the question that is often asked is "What foods should older Australians eat?"

Evidence points to selections of food that emphasize

• More Plant foods ( vegetables, fruit, wholegrain cereals)

• Fish & less red meat

• Low fat Dairy foods

• Healthy fats

• Fewer Processed foods

There are a number of guidelines that provide assistance including the

Australian Guide to Healthy Eating ( brochure) ,

the Mediterranean Diet. (video),

the DASH Diet ( Dietary Approaches to Stop Hypertension) and

the MIND Diet (combination of the Mediterranean and DASH diets)

Personally, I am a great advocate of the Mediterranean Diet for older adults because it has been associated with

• improvement in chronic diseases including Heart disease, diabetes & even obesity

• reduces risks of certain cancers

• reduces risk of cognitive disorders and depression

• longer life span ( & other benefits)

Reduction in inflammation through improvements in gut health may be one of the ways in which these effects are achieved.

The main features of this diet are summarized on the Mediterranean Diet Pyramid

The Mediteranean Diet is also about minimising certain foods

• Red meat & margarine

• sweet foods & drinks

• Alcohol in moderation

and Lifestyle Factors

• Physical Activity

• Socially active and connected

for more information visit

Oldways Health Through Tradition

or KMA mobile dietitian website

Other useful information

10 Commandments of the Mediterranean Diet( Article)

Oldways Mediterranean Diet brochure

"The Mediterranean Diet" book by Catherine Itsiopoulos