[FN110] Elderly

Sarcopenia

What natural age-related decline in muscle mass occurs in older adults?

Abdominal fat

What body fat increases in elderly stage?

Vitamin B12

Which vitamin is poorly absorbed in aging stomachs?

Potassium

What nutrient helps regulate blood pressure?

Fiber

This micronutrient prevents constipation, reduces cholesterol

Glow Foods

According to Pinggang Pinoy, what should make up 50% of an elderly plate?

1/3 or 33%

In Pinggang Pinoy, how much of the plate is for Go foods?

17%

What portion of the plate is for Grow foods?

Choline

This is good for brain and memory support

Reduced digestive efficiency

This metabolic & functional change is (lower stomach acid, slower motility) may cause constipation and nutrient malabsorption.

Water and physical activity

What is the foundation of the Older Adults' Daily Nutritional Guide Pyramid?

Fats, oils, sugar, and sweets

What food group is at the TOP of the pyramid and should be eaten the least?

Fish, meat, poultry, and milk

Which food group should be eaten in MODERATE amounts (Level 3)?

Vegetables and fruits

Which food groups should be eaten MORE often (Level 2)?

Rice, corn, and root crops

Which food groups form the base for daily energy and should be eaten the MOST (Level 1)?

1 cup (loosely packed)

What is 1 serving of cooked rice for the elderly?

1 medium piece

What is 1 serving of fish (galunggong)?

½ cup

How much cooked leafy vegetables is one serving?

1 cup

How much raw leafy vegetables equals one serving?

4 small pieces

How many pieces of pandesal equal one serving?

1 piece

How many pieces of banana equal one serving?