by Janice M. Kelly B.S.N., Care Manager, D.S.D.
Food provides the energy and nutrients you need to be healthy. Nutrients include proteins, carbohydrates, fats, vitamins, minerals and water. For elders, there is the risk of osteoporosis, high blood pressure, heart disease and Diabetes. As you age, you might need less energy, but you still need just as many of the nutrients in food. To get them, here are some suggestions:
- Choose a variety of healthy foods
- Avoid empty calories, which are foods with lots of calories but few nutrients, such as chips, cookies, soda and alcohol
- Pick foods that are low in cholesterol and fat, especially saturated and trans fats
- Use herbs for cooking and little or no salt
Eat many different colors and types of vegetables and fruits. Make sure at least half of your grains are whole grains. Eat only small amounts of solid fats, oils, and foods high in sugars. Limit saturated fat (found mostly in foods that come from animals) or trans fats (found in foods like some margarines, shortening, cookies, and crackers).
Older folks often comment, “Nothing tastes good”. The reality is that as we age the taste buds on the tongue begins to dissolve. Also, the sense of smell begins to diminish.
Cooking with herbs is one suggestion, easier to smell and taste the herbs. Many seniors are on medications, which may cause some stomach distress. Small frequent servings may help. In addition, some people do well with 5 to 6 small servings.
“Finger” foods are great for those with memory issues. A sandwich, with lean meat, cheese, lettuce, Cucumber and tomato on whole wheat bread is a very healthy choice, utilizing several food groups. Cut the sandwich into finger food sized slices, which are easier and more appealing. Adding a milkshake made with yogurt, blueberries, and banana is a very healthy idea.
Breakfast foods, such as a slice of bacon, scrambled eggs and toast can also be cut into finger size foods and may be more appealing.
The Food Pyramid recommends, high protein, lean meat, fish and poultry for elders. Of course, “unlimited” servings of fruits and vegetables are also included. Dark green leafy vegetables and the red and orange vegetables and fruits are antioxidant rich, which can fight disease and keep the immune system healthy. Some examples are, lettuce, spinach, kale, mustard greens, turnips, yams, carrots, and squash. In addition, oranges, blueberries, black berries, plums and the like are great to include in your diet.
For bone health, consume plenty of dairy products-
milk, yogurt, cottage cheese, cheese, etc. Older bones become brittle and fragile. Dairy products provide calcium and vitamin D to help counteract the process.
Include plenty of fiber in the diet also. Eat cooked dry beans, peas, and lentils often. Leave skins on your fruit and vegetables when possible. Choose whole fruit over fruit juice. Whole-wheat products are considered the healthiest for the senior such as bread, cereals and pasta.
Serving size: what is a serving? One serving of vegetables like a baked potato should be about the size of a “small fist”. 3 ounces of cooked lean meat should be the size of a
pack of cards. Milk, yogurt and other dairies should be teacup sized.
3 ounces of meat, poultry, or fish = deck of cards
½ cup of fruit, rice, pasta, or ice cream = ½ baseball
1 cup of salad greens = baseball
1-1/2 ounces of cheese = 4 stacked dice
1 teaspoon of butter or margarine = 1 dice (or die)
2 tablespoons of peanut butter = ping pong ball
1 cup of flaked cereal or a baked potato = fist
HAPPY HEALTHY NUTRITION!
Natalie says
January 27, 2010 at 12:06 pmExcellent work! Those guys at your competition (you know who) don’t even have a clue! Keep up the good work! Much Thanks!
Natalie says
January 27, 2010 at 12:06 pmExcellent work! Those guys at your competition (you know who) don’t even have a clue! Keep up the good work! Much Thanks!