By Karen Collins, MS, RD, CDN - Initiating healthy eating and lifestyle choices later in life - even at age 60 or 70 - may help reduce risk of chronic disease. According to researchers, lifestyle choices that promote healthy body composition, slow bone loss, control high blood pressure and reduce cancer risk are probably among those with greatest pay-off.

Washington, D.C. - American Institute for Cancer Research - infoZine - Focusing on a healthy body composition - the percentage of fat mass, bone and muscle mass - is likely to have many beneficial ripple effects. Comparing younger and older adults of the same body weight, older adults tend to have less muscle and bone and more fat. Weakness due to reduced muscle tissue reduces quality of life by limiting activity and increasing likelihood of falls that can lead to hip fracture.

Decreased muscle also slows metabolic rate. As a result, older adults burn fewer calories and are apt to gain weight despite consuming the same number of calories as they did at a younger age. Since the weight gained is largely body fat, this population faces health risks that are associated with excess weight, namely diabetes, high blood pressure and several types of cancer. (Of course, weight that's too low is not healthy either, since it is linked with impaired immune function and increased mortality.)

Researchers emphasize that these unhealthy changes in body composition are not inevitable. Adjusting your diet to meet your changing metabolic needs is one important step. A high-fiber diet rich in vegetables, fruits and whole grains is important for weight control, according to an international report from the American Institute for Cancer Research. Also note that as we get older there is less room for "empty calories" (read: junk food) because of slowing metabolic rates.

Changes to your level of physical activity can also help. Many studies now show that the decrease in muscle and increase in body fat commonly seen later in life can be minimized with adequate exercise.

A new study published in the Journal of the American Dietetic Association looked at level of physical activity and risk factors for chronic disease across the lifespan. Among women ages 20 to 70, body fat was shown to increase with age. But higher levels of activity were associated with lower body fat, smaller waist size and reduced levels of inflammation (low-grade inflammation is linked to many chronic diseases).

While physical activity also benefits bone mass, bone strengthening requires adequate calcium and vitamin D as well. Older adults whose diet does not include three good sources of calcium each day should consider a calcium supplement. (One serving of a calcium-rich food offers 30 percent of the Daily Value for calcium, for example, eight ounces of milk or calcium-fortified juice.) Note that ample calcium is insufficient, however, without adequate vitamin D. Official recommendations for older adults call for 400 to 600 International Units (IU) daily, but some experts now suggest a higher daily target of 700 to 1000 IU.

Physical activity and weight control are also cornerstones of blood pressure control (along with a low-sodium, high-potassium diet). Blood pressure control is important to reduce risk of heart attack and stroke. With age, blood pressure often becomes more salt-sensitive and as a result, older adults are advised to limit sodium to a modest 1500 milligrams (mg) a day. Avoiding high-sodium processed foods is essential when trying to limit salt intake.

Lastly, evidence suggests that diet and lifestyle changes late in life can lower cancer risk. Among the recommendations with most impact: daily physical activity, weight control and a diet rich in plant-based foods.

Earlier this year, researchers at Tufts University created the Modified MyPyramid for Older Adults (graphic). It illustrates good choices for a balanced plant-based diet and encourages increased physical activity. The Tuft's food guide showcases low fat dairy products (including some low-lactose forms), high-fiber whole grains, vegetables and fruits in forms convenient for older people.