We have all heard the old adage, “An apple a day keeps the doctor away.” While this simple rhyme may not be completely accurate, the message behind it is clear. Good nutrition is essential for good health. This is true at every age, but especially so for seniors.

“So much time is spent talking about children’s nutritional needs,” said Katherine Musgrave, registered dietitian at the Diabetes and Nutrition Center at St. Joseph Healthcare and professor emeritus at the University of Maine. “However, older people have specific nutritional needs as well, in order to be healthy and keep their bodies functioning properly.”

As people age, their bodies change, slow down systemically and need fewer calories to survive than in younger years, said Musgrave. In order to avoid weight gain but maintain good health, seniors should reduce calories while increasing foods dense in nutrients.

“It is one of the injustices of getting older,” said Musgrave, with her familiar slight Southern lilt. “Elderly people, myself included, aren’t as busy now as when we were younger. I actually have time now to sit down to a full breakfast, but at this point in my life I don’t need that much food. It’s a paradox.”

That said, having breakfast is one of the most important things seniors can do for themselves, she added.

“Not eating breakfast can be damaging to the eyes, central nervous system and brain,” said Musgrave. “In the morning, when a body is gearing up for the day, it needs glucose. If glucose can’t be derived from food, then the body will take what it needs from its own tissues. This is dangerous – when the body metabolizes itself.”

A healthy breakfast would consist of toast, peanut butter and a fruit; oatmeal with fruit; an egg with whole grain toast and orange juice; or a blueberry muffin and glass of milk.

“Fiber is also very important for an older person because the digestive system slows down and, without adequate roughage, many digestive troubles can occur,” said Musgrave.

“Many older people tend to neglect fiber because of dental problems, but they need 25 to 30 grams per day,” she said. “This can be achieved by a good whole grain cereal, which can be left briefly to soften in milk, and having a piece of fruit and-or a vegetable at every meal. A dish of canned tomatoes is also a good source of fiber and nutrients.”

There are two types of fiber – soluble and insoluble. They affect the body differently. Soluble fiber can lower blood cholesterol and help stabilize blood sugar, which aids diabetic individuals. Insoluble fiber, among other things, can help prevent diverticulosis and give you a feeling of fullness, which can prevent overeating.

While there is medical proof that fiber is good for you, it is important not to jump right in and start eating 25 to 30 grams now if you are not used to it. There are some guidelines to follow:

. Start slowly and increase fiber intake gradually.

. Eat three to five servings of vegetables per day. If possible, eat the skin (well scrubbed) from a baked potato.

. Eat more fruit instead of juice. If apples are a problem, try applesauce.

. Choose whole-grain instead of white bread.

. Try eating more beans and peas. They can be delicious side dishes or can be tossed in a salad.

. Drink six to eight cups or water daily to increase the effectiveness of the fiber.

“So many seniors would benefit greatly from the effect of more fiber in their diet,” said Musgrave.

There are other things seniors can do nutritionally to improve their health. Next week we will talk more with Katherine Musgrave.

If you would like additional information on nutrition, call the Diabetes and Nutrition Center at St. Joseph Healthcare at 262-1836.

Carol Higgins is the director of communications at Eastern Agency on Aging in Bangor. For information on EAA services and programs, call Chuck or Marilyn at 941-2865 or log on to www.eaaa.org.