Fuel for the Future

Written by: Karen Grainger, registered dietitian, Anja Grommons, registered dietitian, Jamie Kinsey, registered dietitian, Rita Meli, dietetic intern

March is National Nutrition month and this year’s theme is Fuel for the Future. Did you know the types and amount of food your body needs changes over time? Young children need to develop healthy eating habits to grow, thrive and prevent future health issues. Young adults and pregnant or breastfeeding individuals have their own age- and stage-related needs. Older adults may want to focus on foods and nutrients that help with ease ailments that can come along with age - like improving bone health and reducing the risk of cancer, heart disease and other chronic health conditions.

What do YOU need? Below are some tips to fuel for the future, at every age.

Childhood (ages 2-11)

Anja Grommons is a pediatric registered dietitian at Bronson. Check out these tips to learn more about nutrition for infants as well as young children.

Developing healthy lifestyle habits early in life can help promote a healthy future. Here are some tips I suggest for feeding your young kids:

• Calcium and vitamin D are an important part of a child’s bone growth. Make sure your child is getting these nutrients through milk, yogurt and cheese.
• Make fruits and veggies fun! Cut them into fun shapes or add them to foods your child already enjoys. Try mixing some broccoli into their mac and cheese or sliced strawberries on their breakfast cereal.
• Offer healthy fats, like peanut butter and avocados, or cook using olive oil instead of butter. Remember, healthy fats are an important part of a healthy diet. Fats actually help the body absorb certain vitamins, like vitamin D.
• Avoid sugary drinks. As a parent or guardian, model this good behavior by also drinking healthier beverages like water, tea or milk. Make water more exciting and flavorful by adding fresh fruit, lemon and/or basil.
• Encourage kids to get out and play! Staying active is key to a healthy lifestyle at every age!

Adolescent/Teen Years (ages 12-18)

Anja Grommons is a pediatric registered dietitian at Bronson. Check out these tips and video to learn more about nutrition for teens.

As teens increase muscle, body fat and skeletal mass, they require more energy and nutrients to fuel their bodies. Make sure your teen is eating enough! Not getting enough nutrients can cause nutritional risks at a time of rapid growth. Some more tips for helping your teen eat well include:

• Fiber is a great long-lasting energy source. Have lots of high-fiber foods stocked so they are ready to eat when your teen is hungry. Some great options include oatmeal, whole grain sandwiches, lower-sugar granola bars (try making your own!), and plenty of fruits and vegetables.
• For bone-strengthening vitamins, offer your teen Greek yogurt, string cheese, dairy or fortified plant-based milk, almonds or spinach.
• Make sure they are getting a good source of protein at all meals and snacks. This helps keep muscles healthy. Some great options include eggs, peanut butter, tuna, chicken, black beans, tofu, sunflower seeds and cheese sticks.
• Choose sugar-free beverages! Just like with kids, teens should be focusing on healthy beverage options - water, sugar-free electrolyte drinks and unsweetened tea are great options. Sugar-containing beverages like pop or energy drinks can be intriguing but often lead to an energy crash later.
• Encourage them to join a sports team, lift weights, take a dancing class or get outside for a walk. Staying active is great for both physical and mental health.

Adulthood (ages 19-59)

Jamie Kinsey is a registered dietitian who works in the outpatient setting, helping patients build healthy eating habits. Check out these tips and video to learn more about nutrition for adults.

Nutrition is a key factor in aging healthfully and reducing the risk of developing chronic diseases. Below are a few ideas that I share with my clients to help them fuel for the future:

• Fiber has been linked to the prevention of colon cancer, heart disease and diabetes. Choose high-fiber carbohydrates, such as oatmeal, beans, flaxseed, fruit with skin, and whole grain products. Aim for 25-35 grams every day.
• Eat the rainbow! Include a variety of colors in meals and snacks to ensure plenty of disease-fighting antioxidants. some colorful options to try include apples, orange bell peppers, lemons, spinach, blueberries, eggplant and cauliflower.
• Season your food with salt-free seasonings like garlic powder, cumin, dried basil, cilantro, or whatever suits your taste buds. Reducing your salt intake helps promote a healthy heart.
• Reach for a heart-healthy fat at each meal. Peanut butter, sunflower seeds, pistachios, olive oil and avocado are good options. Not only can these fats promote heart health, but fat can keep you fuller longer than many other food sources.
• Read labels for added sugar. Be a detective and choose the option with less added sugar. Pay attention to beverages, yogurts, granola, cereals and breakfast bars.
• Pregnant and breastfeeding individuals have special nutrition needs! Talk to a registered dietitian or your obstetrician to learn what foods are important for your pregnancy.
• Focus on moving your body! Sometimes, it can be hard to fit a full workout into your busy schedule. It's okay! Just make sure you are moving throughout the day. You don't have to do it all at once. You can split-up these boosts of movement and exercise during the day. Just be sure to get your heart rate up for at least 150 minutes every week.
  • Take the stairs
  • Park further out in the parking lot at work or while shopping.
  • Walk with a friend and catch up at the same time.
  • Follow along with a YouTube dance video for 15 minutes.

Older Adults (ages 60+)

Karen Grainger is a registered dietitian at Bronson. Read on to learn about the lifestyle changes that can affect nutrition for older adults, and ways to fuel for a healthy future.

As we get older, we are experiencing lifestyle changes. Are you a new empty nester? Are you retired? These changes impact us more than just socially. They can also greatly affect how we eat, and how our body reacts to food. As we get older, it is normal for the body's metabolism to naturally slow down. If we don't make lifestyle changes to counteract the slowing metabolism, we may notice more weight on parts of the body we may not have struggled with in the past. On top of all this, it is important to make sure we are eating in a way that promotes strong bones, reduces muscle loss and lowers the risk of chronic diseases, like heart disease, diabetes, osteoporosis and cancer. Here are some of the tips I share with my clients who are hitting this stage of life:

• Focus on eating nutrient-dense foods, but don't worry about eliminating certain food groups. As much as possible, stick to whole foods, and eliminate processed foods and foods that are high in sugar.
• Meal plan! This helps reduce impulsive eating. Meal plan is also great as we get older because many of us are no longer cooking for a whole family. Find recipes that are for 1-2 servings. Pack up your leftovers before you sit down and eat so you don't pick at it, and to make sure you have an easy lunch the next day!
• Prevent muscle loss by eating lean protein. Seafood, chicken, beans, eggs and unsalted nuts are a great source of protein.
• Eat enough fiber. Fiber-rich foods will help keep your bowels functioning normally. Get fiber through fruits, vegetables, whole grains, beans and nuts!
• Maintain bone strength by drinking dairy milk or plant-based milk fortified with calcium and vitamin D.
• Avoid GI issues by eating lots of whole grains, fruit and veggies. These are full of fiber, which help keep your GI tract healthy.
• Talk with your primary care provider to find out if a nutritional supplement is right for you.
• Always have a glass of water with you to support hydration. Take a travel water bottle when you shop or go to appointments. Have a glass of water next to the bed or couch as a constant reminder to drink your water.
• Incorporate weight baring exercises. This helps promote strong bones and muscles.
• Just like at every other age, get up and move! Find an activity that works for you and any limitations you may have, but don’t forget to make it fun. Get some friends together and go for a walk, take a dance class, try water aerobics, or practice chair exercises.

On behalf of all three of us - Anja, Jamie and Karen - we hope some of this information has hit home for you. Take this information and use it to make healthy lifestyle choices that will fuel you for the future.

If you want to meet one-on-one with a Bronson registered dietitian, talk to your primary care provider. They can give you a referral. Don't have a primary care provider? Find one at bronsonhealth.com/find-a-doctor.