Nutrition for the golden years.

As the years roll by, how much vitamin C will you need at 80, or how much D, or E, or any vitamin? Would you believe that the recommended daily allowances,* which state how much C or D or E, etc., you need, stop at 51? In fact, the "oldest" category is for those 51 years and over. Quite a number of nutrition scientists are asking whether or not it is reasonable to say that a 51-year-old needs the same amount of a particular nutrient that a 90-year-old needs.

Current wisdom suggests a number of nutrients may be low in the diets of older persons. Perhaps the group is not getting enough D, folate, calcium, iron, [B.sub.12], or the antioxidants C, E, and beta-carotene. One of the reasons may be lack of food, poor menu planning, or just not eating enough. Some elderly show protein calorie malnutrition from too little food. Others are just like the rest of the population and eat too much, especially too much fat. If anything can be said about the elderly, they are a heterogeneous group.

The following recipes have been chosen as good sources of the nutrients that may be low in the diets of the elderly. Invite a friend or two to enjoy them. Freeze what is left for another day.

BROWN RICE DEEP-DISH PIE

1 1/2 cups cooked brown rice

1 cup mozzarella cheese, shredded

1 egg, beaten

1 tsp. Italian seasoning

1 cup tomato sauce

1 cup zucchini, sliced

1 cup fresh mushrooms, sliced

1 small onion, sliced

1 T. oil

Combine rice, 1/2 cup cheese, egg, and 1/2 teaspoon Italian seasoning in bowl and stir. Press mixture into a 12-inch pizza pan coated with cooking spray. Bake at 400 [degrees]F for 25 minutes.

Place oil in heated skillet. Add zucchini, mushrooms, and onion. Saute until just crispy tender. Combine tomato sauce with remaining Italian seasoning. Spread evenly over baked crust. Top with sauteed vegetables. Sprinkle with remaining mozzarella. Bake at 400 [degrees]F for 10 minutes or until heated through. Serves: 4. Calories: 246; protein: 12 grams; fat: 10 grams; calcium: 222 milligrams; vitamin D: 6 IU; [B.sub.12]: .4 [micro]g; folate: 22 [micro]g; vitamin C: 12 milligrams; vitamin E: 5 milligrams; fiber: 3.2 grams.

CARROT ORANGE [SALAD.sup.[dagger]]

3 carrots, grated

1/2 cup frozen orange concentrate

1/4 cup raisins

1/4 cup coconut

Combine all ingredients and serve. Serves: 4. Calories: 125; fat: 2 grams; vitamin C: 45 milligrams; iron: .7 grams; vitamin E: .3 milligrams; folacin: 52 [micro]g; fiber: 2.7 grams.

POACHED PEARS WITH MINT

2 cans (12 oz. each) unsweetened pineapple juice

4 firm-ripe pears

1/4 tsp. peppermint extract Mint leaves (optional)

Pour juice into a 3-quart pan and place over medium heat. Peel pears, leaving some peel around stems and do not remove stems. With an apple corer, cut out blossom end and core from each pear. Place pears in juice and bring to a boil. Reduce heat, cover, and simmer until pears are tender or about 20 minutes. Carefully spoon pears from juice and place on serving dish. Boil juice uncovered to reduce to about 1 cup (around 10 minutes). Add peppermint. Pour over pears. Serve warm or cold. Garnish with mint leaves. Serves: 4. Calories: 187; fat: .7 gram; folate: 54 [micro]g; vitamin C: 26 milligrams; fiber: 3.9 grams; vitamin E: .7 milligrams.

COOL ALMOND DRINK

1/4 cup almonds, blanched 

3/4 cup nonfat milk

1/2 cup fruit-flavored yogurt

1/2 banana

2 T. wheat germ

1/2 tsp. vanilla

1 tsp. sugar

4 ice cubes

Combine all ingredients in blender and blend until smooth. Serve immediately. Serves: 2 (1-cup servings). Calories: 235; protein: 11 grams; fat: 9 grams; calcium: 242 milligrams; vitamin D: 40 IU; [B.sub.12]: .6 [micro]g; folate: 50 [micro]g; vitamin E: 4.6 milligrams; fiber: 2.9 grams.

For a light luncheon with friends, try these recipes in your menu.

[MINESTRONE.sup.[dagger]]

1 cup small white beans

1/2 tsp. salt

1 cup raw potatoes, diced

1 cup raw carrots, sliced

1 cup celery, sliced

1 large onion, chopped and sauteed in 1 T. oil

1 green pepper, chopped

4 tsps. chicken-like seasoning

1 small zucchini, sliced

1/2 cup elbow macaroni

15 ounce can tomatoes

1 tsp. dried oregano leaves Salt to taste

Cook beans with 1/2 teaspoon salt. Measure beans and liquid and add enough water to make 6 cups. Add potatoes, carrots, celery, onion, pepper, and chicken seasoning; bring to boil and cook 10 minutes. Add remaining ingredients and cook for 10 minutes more. Serves: 8. Calories: 140; Protein: 6 grams; folate: 85 [micro]g; vitamin C: 28 milligrams; vitamin E: .6 milligrams; fiber: 4.5 grams.

ROUND BREAD WITH FETA CHEESE DIP

1 large (2 pound) round loaf of bread (Rye, French, Sourdough, Whole Wheat)

Slice off the top of the round loaf and carve out a center from which dip will be served. Save bread from the center. Crust should be thick enough to hold dip.

3 cups low-fat or nonfat cottage cheese 

1 cup feta cheese, crumbled

3 garlic cloves, minced

3 T. fresh dill, chopped

3 scallions, diced

2 tsps. dried oregano

2 T. lemon juice

Beat together the cottage and feta cheeses until smooth. Mix in the remaining ingredients. Chill until ready to use. Serve in bread "bowl" for dipping raw vegetables (cauliflower, broccoli, carrot and celery sticks, jicama, etc.) and the bread cut into cubes. Serves: 12. Calories: 130; protein: 10 grams; calcium: 82 milligrams; vitamin [B.sub.12]: .3 [micro]g; vitamin E: .3 [micro]g; fiber: 1.8 grams.