There was an article in the Lawrence Journal-World last week that focused on the USDA-Tufts Food Pyramid for “70-plus” adults. I’m a little confused by it. It said that we should have three or more servings of vegetables and dairy products daily and two or more servings of fruit and protein. Is that the total amount recommended or is it for each food group?

Don’t feel bad about feeling confused. When I read the article, I understood how it can be misleading. The modified Food Guide Pyramid for healthy, independent-living, active people 70 years and older developed at the USDA Human Nutrition Research Center on Aging at Tufts University suggests the following:

Water equivalents 8 servings

Bread, fortified cereal, rice and pasta 6 servings

Vegetable 3 servings

Fruit 2 servings

Milk, yogurt and cheese 3 servings

Meat, poultry, fish, dry beans, eggs and nuts 2 servings

Fats, oils and sweets Use sparingly

Body changes

As a result of common health problems and bodily changes that occur with aging, people older than 70 have:

decreased energy needs. The pyramid is narrower than the traditional pyramid because older individuals are less active and require less food to maintain the same weight.

a need for increased nutrient density in daily food selections

an increased need for fiber

increased needs for calcium, vitamin D and vitamin B12 (with nutritional supplements sometimes necessary to achieve these levels). However, vitamin supplements should never take the place of healthy food choices.

special concerns for adequate hydration. Drinking 8 cups of fluid per day is recommended, in addition to any alcohol or caffeine-containing beverages consumed, and regardless of a lack of sensation of thirst.

Recipe for seniors

Specialized recommendations for the “70 and over” senior crowd are:

For grain products, choose whole grain, enriched/fortified products; brown rice rather than white; and a high fiber breakfast cereal fortified with vitamin B12 and folic acid.

From the vegetables and fruits, choices should include deeply-colored produce and the whole food, such as oranges or carrots, rather than just the juice. Dark green, orange, red and yellow ones should be chosen often, such as spinach, romaine lettuce, sweet potatoes, squash, strawberries, mangos, peaches, apricots, and nectarines.

Dairy choices should emphasize low-fat selections, with at least 3 calcium-rich product servings or the equivalent, such as calcium-fortified orange juice or nutritional supplements.

From the meat/poultry/ fish/dry beans/egg/nuts food group, choose a variety of lean cuts of meats and poultry. Eat fish at least once a week and legume dishes, like beans and lentils, at least twice a week instead of a meat main dish.

Most fat choices should be limited. Those chosen should consist primarily of a variety of liquid oils, or foods prepared with oils, rather than hydrogenated or saturated fats. Limit intake of desserts and snacks like cookies and cake that contribute a lot of calories but have few nutrients.

Food selections with refined carbohydrates (sugar) should be kept to a minimum.

Because we are becoming a country of older individuals who expect to live longer and remain healthy, it’s important to have a good understanding of this modified pyramid so people can make small, easy changes that can fit into their lifestyle.

To download a printable version of the pyramid, go to: http://nutrition.tufts.edu/pdf/pyramid.pdf.

Serving sizes

What counts as a serving?

Good question. You can’t hardly follow any food-guide pyramid without knowing serving sizes. Here is a general list to follow:

Grains Group

1 slice of bread

About 1 cup of ready-to-eat cereal

1/2 cup of cooked cereal, rice, or pasta

2 cups popped popcorn

1 pancake, 4 inches in diameter

1/2 hamburger bun, English muffin, or 3-inch diameter bagel

1 (2 1/2 inch diameter) muffin

1 (7 inch diameter) tortilla

Vegetable Group

1 cup of raw leafy vegetables

1/2 cup of other vegetables “cooked or raw”

3/4 cup of vegetable juice

Fruit Group

1 medium apple, banana, orange, pear

1/2 cup of chopped, cooked, or canned fruit

3/4 cup of fruit juice

Milk Group

1 cup of milk, soy-based beverage with added calcium, or yogurt

1 1/2 ounces of natural cheese (such as cheddar)

2 ounces of processed cheese (such as American)

Protein Group

2 to 3 ounces of cooked lean meat, poultry, or fish

1/2 cup of cooked dry beans or 1/2 cup of tofu counts as 1 ounce of lean meat

2 1/2-ounce soyburger or 1 egg counts as 1 ounce of lean meat

2 tablespoons of peanut butter or 1/3 cup of nuts counts as 1 ounce of meat

Dry beans, peas, and lentils can be counted as servings in either the protein group or the vegetable group. As a vegetable, 1/2 cup of cooked, dry beans counts as 1 serving. As a meat substitute, 1 cup of cooked, dry beans counts as 1 serving (2 ounces of meat).

Susan Krumm is an Extension agent in family and consumer sciences with K-State Research and Extension-Douglas County, 2110 Harper St. She can be reached at 843-7058.